“TRIFECTA”
Gymnastics
Handstand walk 100ft
Rx 25ft sections. 5ft increments minimum. Try to do it in the least amount of sets
Scaled: Get inverted, work on your skills. Shoulder taps on the wall or use a partner to assist
Ring series
7 sets
METCON
3 rounds for time:
10 squat jumps
5 wall climbs
1 complex
-1 strict toes to bar
-2 kipping toes to bar
-3 kipping pull ups (no butterfly)
PYRO WEIGHTLIFTING
Hang power snatch (no drops)
5×3
Snatch balance
5×3
5 sets
1 shoulder press
2 push press
3 split jerks
Firebreathers
“LUCE”
3 rounds for time:
1k run
10 muscle ups
100 squats
**Wearing a weight vest**
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
Skills
10min practice on the skill/weakness of your choice
METCON
“THE KRAKEN”
5 rounds for time:
30 wall balls 20/14
15 power snatch 75/55
*Every 2min, perform 8 burpees. The workout starts with the burpees
Note: See you on the darkside
Lite
Wall balls 14/10
Power snatch 45/35
Accessory work
Shoulders of steel
Kettlebell waiter carry 100ft
Weightlifting
Hip snatch 4×5
Gymnastics
30 false grip ring rows
Core
2 rounds
15 GHD situps
15 hip extensions
