4 rounds for quality

8 Table top raises
8 Kang squats
8/side Strict High Pulls
2:00 Air bike

4 Rounds for quality

4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
2:00 Air bike

Chinese plank hold for 3 minutes.

You can use weight. Split if needed.

15 air squats
30 medball russian twists
20 reverse lunges
20s hs hold

Deload week before new block

Snatch balance
3 sets of 3 @ 50% of 1RM snatch

Snatch
5 sets of 3 reps with a 1 sec pause as you break from the floor and again above the knee @ 60% of 1RM snatch

Front squat
Tempo - 3 seconds on way down, controlled on the way up
4 sets of 3 reps @ 50% of 1RM front squat

Accessories
Single leg RDL 3 sets of 12 @ 7RPE
Leg extension 3 sets of 12 @ 7RPE
Calf raises (machine or off a plate standing) 3 sets of 12 @ 7RPE
Accumulate 3 mins in a high plank hold

SKILL
EMOM x 10 MINUTES
Min 1 - :40 Pistol Squat Practice*
Min 2 - 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options...
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat

**Bar Muscle-Up Options...
Hips to Bar Kip Drill
Jumping BMU (Focus on Transition)
1 Kip Swing + 1 Hip to Bar + 1

“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)

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

6 rounds: 30s On / 30s Off

1) row
2) wallball
3) c2bike
4) DU

Go as heavy as you can!

5x3 clean & jerk

Banded deadlift 3x12 reps