“TRIFECTA”
Gymnastics
10min EMOM alt min
1 rope climb
2 handstand push ups
Note: make each movement as challenging as you can for you. If rope climbs are too easy, go legless, no jump or L-sit for example. Handstand push ups can be deficit on plates or paralettes. Same applies if movements are too hard. Scale and modify for YOUR hard
5 rounds for quality:
5 pull ups
10 pistols
15 V-ups
Note: Make pull ups as hard as you can for you. Strict, chest to bar or even go strict chest to bar. False grip ring pull ups would be a great alternative as well.
Pyro weightlifting
Primer
Muscle snatch
1-1-1-1-1
Focus on the pull and a solid turnover
Overhead squats
1-1-1-1-1
Focus on position and stability. Use your heaviest muscle snatch weight from today and go from the ground
Pause snatch
7 sets
3sec pause low hang (below the knees)
3sec pause hang (above knees)
snatch
Build up the weight but focus on technique and good positioning at each pause
Firebreathers
For time:
2k row
then
10 complex of:
1 deadlift 95/65
2 hang squat cleans 95/65
3 front squats 95/65
2 shoulder to overhead 95/65
1 thruster 95/65
then
1 mile run
Note: BOOM!
