“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

On The Minute x 30 - 40 ( 6 - 8 Rounds )

Minute 1: Echo Bike Calories
Minute 2: Kettlebell Swings 24/16kg
Minute 3: Ski Erg Calories
Minute 4: Burpees to Target 6"
Minute 5 Rest

RestDay!

Go as heavy as you can!

5x3 clean & jerk

3-4 ROUNDS FOR QUALITY

1 Set of strict BB press (1-2 RIR)
20-30 Banded Tricep Ext.
10/10 DB Row
-Rest as needed-

Pullup 5x5 reps, then max reps without weight

3 rounds
8 cal bike or row
10 air squats

Front squats
EMOM x 10
5 reps
*staying at same weight

WOD
Every 5:00 for 25:00 (4 rounds)
400m row
5 burpees
10 ring rows
15 wallballs
20 walking lunges

• if 1st round takes longer than 4:30 to compete scale row to 200m

Partner workout
For Time:
100 x Overhead squat (20/ 15 kg)
Ski 12/ 9 cal
100 x Hang snatch (25/ 17,5 kg)
Ski 12/ 9 cal
100 x push press behind the neck (30/ 20 kg)
Ski 12/ 9 cal
100 x Front rack lunge (35/ 22,5 kg)
Ski 12/ 9 cal
100 x Thruster behind the neck (40/ 25 kg)
Ski 12/ 9 cal
100 x Zercher squat (45/ 27,5 kg)
Ski 12/ 9 cal
100 x deadlift (50/ 30 kg)

Both row 12 or 9 cal

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 79% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @79%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

---

Skull crusher, 4 x 12

---

Reverse hyper, 4 x 15

---

3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold