5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups

tc 25min

Go as heavy as you can!

5x3 clean & jerk

OPTIONAL COOL DOWN
FOR QUALITY
1:00/1:00 Quad Roll
20 Alt. Bird Dogs
10 Up Dog to Down Dog

3 Rounds For Quality
1:00 On / 1:00 Off
V-ups
Plank Hold
KB Russian Twists
Hollow Hold
Heel Touches

Band Pull aparts + Banded Hip activation
then
3 sets
1:00 cardio (add speed each round)
5 muscle cleans
5 front squats
5 hang squat clean
10 scapula pull ups
5 bar facing burpees

then start to prep for Squat clean + FS workout

“Marco”: 3 Rounds for Time

Rx
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (61/43 kg)

Scaled
21 Ring rows
15 Pike pushups
9 Thrusters (45/30 kg)

Eazy
21 Jump pullups
15 Pushups
9 Thrusters (30/20 kg)

3x 2+2+2 @70-75%

E2M for 12min(3 rounds)
1: Shoulder press x3-5
2: Strict pull ups xMax unbroken
+
7min Amrap
7 OHS 20/15kg
7 Burpees

2 Rounds

10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)

4 rounds:
14 Single DB Box Step Ups (7/7) 60/50cm 25/17,5kg
:30-45 Heel Bridge
1min Rest