Teams of 2
For time:
10,000m row
Share as needed
“TRIFECTA”
Gymnastics
10min EMOM
1 ring forward roll
1 pull over
5 sets
3 toes to bar
2 chest to bar pull ups
1 bar muscle up
5 rounds not for time:
1 rope climb
2 wall climbs
3 L-pull ups
Weightlifting
Hang power snatch
3-3-3-3-3
Snatch balance
3-3-3-3-3
Jerk
3-3-3-3-3
Firebreathers
30 rounds for time:
5 wall balls 20/14
3 handstand push ups
1 power clean 225/155
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Strength
Back squats
3-3-3-3-3
METCON
5 rounds for time:
12/9 cals row or air bike
12 toes to bar
12 alternating dumbbell snatch 70/50
*Yes, 70/50 for the dumbbell
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Snatch balance
3-3-3-3-3
Thrusters
3-3-3-3-3
Gymnastics
30 strict pull ups
Core
3 rounds
15 GHD sit ups
15 back extensions
Teams of 2:
4min to find:
1 rep max snatch
1min rest
For time:
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
Share the “DT” reps as needed
1 round of “DT”
12 deadlifts
9 hang power cleans
6 jerks
155/105
Timecap: 15min
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
Every 70sec for 5 sets
6 snatch 135/95
Gymnastics
Accumulate 2min of:
Ring support hold
Core
5 sets
Max L-sit hold on plates
*rest as needed between sets
Strength
Shoulder press
3-3-3-3-3
*Build to max
METCON
10 rounds for time:
2 bar muscle ups
15ft handstand walk
8 alternating pistols
Timecap: 10min
Lite/Beginners
10 rounds for time:
2 ring row
15ft bear crawl
8 squats
Timecap: 10min
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
5 sets
1 power clean + 1 squat clean + 1 jerk
Clean pulls @80% of 1RM
3-3-3-3
Back squats
3-3-3-3
*3sec pause at bottom
Gymnastics
Accumulate 2min of:
False grip hang
Core:
30 hanging leg raises
Open prep
Skills
Skipping/ double unders practice 10min
11.1/14.1
10min AMRAP
30 double unders
15 power snatch 75/55
Scaled
10min AMRAP
30 single unders
15 power snatch 65/45
Note: This is an Open prep, you must get a judge for this workout.
Accessory work
Shoulder of steel
Alternating dumbbell shoulder press 3×10
Weightlifting
Every 70sec for 5 sets
6 clean and jerk 135/95
Gymnastics
Accumulate 2min of:
Bottom ring dip hold
Core
5 sets
Max L-sit hold on plates
*rest as needed between sets
FL1
Tabata cals bike
FL2
3 mile run
Strength
Deadlifts
3-3-3-3-3
METCON
For time:
100 wall balls 20/14
5, 10, 15, 20 and 25ft suicide runs EMOM
Note: The workout starts with the suicide runs
Time intent: Appox 10min (10 wall balls per minute after the runs)
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
5 sets
1 power snatch + 1 snatch
Snatch pulls @80% of 1RM
3-3-3-3
*Touch and go
Front squats
3-3-3-3
*3sec pause at the bottom
Gymnastics
Accumulate 2min of:
Handstand hold
Core
5 sets
15 weighted back extensions
Teams of 2
20min AMRAP
Partner 1:
Row or bike cals
Partner 2:
6 strict pull ups
9 burpees to a 6inch target
12 dumbbells snatch 50/35
Note: You can only switch after a full round is completed
Score is cals on the rowers + reps completed (27 reps per rounds)
