02
11 '19
“TRIFECTA”
Gymnastics
Skills
The ring muscle up
10min EMOM alt min
3 muscle ups
25ft handstand walk
Note: Work on muscle up transitions. If you don’t have muscle ups or close to get one, work on any pulling movements.
METCON
For time:
21-15-9
Handstand push ups
1-2-3
Pegboard ascents or rope climbs
Weightlifting
15min EMOM
2 power snatch @60% of 1RM
Snatch balance
1-1-1-1-1-1-1 @70% of 1RM
Firebreathers
20min AMRAP
5 deadlifts 225/155
10 toes to bar
15 wall balls 20/14
