“TRIFECTA”
GYMNASTICS
10min EMOM alt min
20ft handstand walk
8 pistols
*Handstand walk over obstacle if you can consistently do 20ft unbroken. If 8 pistols is too easy, go weighted
METCON
For quality:
21-15-9
Handstand push ups
V-ups
*Cut the intensity down, aim for form and range of motion
PYRO WEIGHTLIFTING
9min to find 1RM complex of:
1 deadlift
1 hang squat clean
1 front squat
1 shoulder to overhead
Overhead squat
3-3-3-3-3
*If you can, do a snatch balance for the first rep
Firebreathers
“WAR FRANK”
3 rounds for time:
25 ring muscle ups
100 squats
35 GHD sit ups
Modified
3 rounds for time:
25 strict chest to bar pull ups
100 squats
35 abmat sit ups
Lite
3 rounds for time:
25 challenging ring rows
100 squats
35 abmat sit ups
Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.
