“WHIP CREAM”
20min AMRAP
400m run
1 legless rope climb
25 wall balls 20/14
50 double unders
Firebreathers
Rope climbs starts seated on the ground
Lite
3 rope leg lock + pull
Wall balls 14/10
Single unders
*Target intent of approximately 5 rounds
PYRO WEIGHTLIFTING
Muscle cleans + press
1-1-1-1-1
Power cleans + push press
1-1-1-1-1
Squat clean + push jerk
1-1-1-1-1
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
5 rounds
5 burpees
100m dash
Weightlifting
Pendlay rows 3×5
Gymnastics
30 low ring muscle up transitions
Core
2min plank
Strength
Deadlifts (15min)
21-15-9
*Go as heavy as you can for each sets, rest as needed in between
METCON (10min)
For time:
15-9-6
Shoulder press 95/65
Strict pull ups
*Whenever you break, perform 10 shuttle runs 20ft
**Shoulder press is from the ground
Note: You should aim to do about 5 reps unbroken
Lite
75/55
Ring rows
BURN
10 rounds
1min AMRAP
Max cals row
1min rest between rounds
then
Run 1 mile easy pace
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
Tabata air bike
Weightlifting
Snatch grip push press 3×5
Gymnastics
20 pistols
Core
Kettlebell side bends 3×10 each side
