“Surround yourself with people that push you to do better. No drama, or negativity. Just higher goals and motivation. Good times and positive energy. No jealousy or hate. Simply bringing out the best in each other”
“TRIFECTA”
Gymnastics
For time:
10 strict muscle ups AFSAP
100ft handstand walk AFSAP
10 strict muscle ups AFSAP
**Every time you break, perform 20sec floor L-sit hold **
Note: This is a fairly advanced session, modify as needed. Aim for doing each movement in approximately 3 to 4 sets. Muscle ups can be strict chest to bar pull ups, strict pull ups or jumping muscle ups. Handstand walk can be inverted shoulder touches or you could use a spotter.
**Heads up, you core may or may not be fried after this**
Pyro weightlifting
10min EMOM
2 power snatch @60% of 1RM
5min rest
10min EMOM
2 clean and jerks @60% of 1RM
Team Firebreathers
Teams of 2:
5 rounds for time:
40/28 cals bike (20/14 each)
20 devils press 50/35 (10 each)
40 wall balls 20/14 11/10 (20 each)
Note: One partner works at a time. The other partner rest. Both partners start at the muster point and must switch there as well. Wall ball target is 1 foot above the regular height.
Skills/strength
Single dumbbell overhead squat
5-5-5-5-5
Note: 5 per side
METCON
For time:
Buy in: 1000m row
Then
5 rounds
10 overhead squats 95/65
10 shuttle runs 30ft
Buy out: 1000m
Maintenance/mobility
1omin
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 burpees AFAP
Weightlifting
Clean grip sot press 5×5
Gymnastics
Ring swing 3×10
Core
GHD barbell paddling 3×10
