“TRIFECTA”

Gymnastics

Skills
E2M10M

Bar complex
1 strict toe to bar
2 toes to bar
3 knees to elbows
1 bar muscle up

METCON

5 rounds for time:

10 pistols
25ft handstand walk

Pyro weightlifting

Overhead squats
5-5-5-5

*First rep snatch balance

Push press
5-5-5-5

Jerk
5-5-5-5

Note: All sets are build up. Lots of volume so adjust your sets accordingly.

Firebreathers

“FRANity”

For time:

21-15-9

Thrusters 95/65
Pull ups

**Whenever you break the thrusters, perform 5 bar facing burpees. Whenever you break at the pull ups, perform 5 burpees to the pull up bar.

Note: If you’ve done FRAN unbroken before or your time is sub 6min Rx, add 10lbs on the thrusters and perform chest to bar pull ups

Coach note: BOOM!

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