“TRIFECTA”
Gymnastics
10min EMOM alt min
25ft handstand walk
6 rope pulls
METCON
5 rounds for time:
2 low ring muscle ups
4 ring dips
8 box jump overs 30/24
Pyro weightlifting
“Forged by fire” W6D3 last day
Primer
Split jerk press
3-3-3-3-3
Power clean and jerk waves
10-8-6-4-2
Clean pulls @110% of 1RM
3-3-3-3
Note: No drops, touch and go only
Firebreathers
Berserker challenge final workout
“PYRO BERSERKER”
For time:
800m run
400m row
25 bench press @65% of 1RM
200 double unders
25 clean and jerks @65% of 1RM
100 wall balls 20/14
50 toes to bar
25 burpees over the bar
Note: This is it, the final workout. You made it. Some of us are done already congratulations. If you need to catch up, you still have until Sunday to complete all 30 workouts. if you feel like you’re too far behind, remember that you can scale the workouts to some capacity and get it done. If you look at the list of workouts, some of them are really short and can be done back to back. #noexcuses
