Strength/skills

10min EMOM alt min

3 tempo front squat (3sec down, 3sec up)
1 pegboard ascent or rope climb

*Front squat is fixed weight. Aim for 60% of 1RM

METCON

For time:

10-1
Bodyweight bench press
20/17cals row between sets

TImecap: 20min

Lite
Bench press at 1/2 bodyweight

PYRO WEIGHTLIFTING

30min EMOM

1 deadlift
1 hang squat clean
2 jerks

Note: Aim for 50-60% of 1RM

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
50cals bike

Weightlifting
Split jerk press 3×5

Gymnastics
Front planche hold 1min

Core
15 strict toes to bar

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