“TRIFECTA”
Gymnastics
Handstand walk practice
10min or 100ft
Skills/strength
For quality:
15-12-9
False grip ring rows
Box muscle up transitions
Ring dips
Directly into
For quality:
21-15-9
V-ups
Hollow rocks
Hip extensions
Pyro Weightlifting
5 sets
1 snatch balance + 4 overhead squats
Note: Build to max
Push press
5-5-5-5-5
Split jerk
5-5-5-5-5
Note: Lots of volume today for the presses so perform your working sets at a lower percentage from your max
Firebreathers
“NATE”
20min AMRAP
2 ring muscle ups
4 handstand push ups
8 kettlebell swings 70/53
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
2019 PYRO Beer mile
4 rounds for time:
Drink 1 beer 350ml/5%
Run 400m
“ROYALE WITH CHEESE”
30min EMOM
1 back squat @70%
2 strict pull ups
*If the weight gets too heavy or you can’t perform the pull ups, adjust the weight or volume
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5×50 double unders
Weightlifting
Shoulder press 3×5
Gymnastics
Front planche hold 1min
Core
20 strict toes to bar
