"Marston"
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

Kilos: 184/130

Deadlift 5x5x70-72%

3 rounds:
12/9cal Row
9 Double KB Deadlift
7 Double KB Hang Clean
5 Double KB Front Squat
3 Double KB Jerk

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Thoracic Flow video

Takomo Build It #72

9-10-11
DB Floor press
lying chest flys
Bulgarian split squat / side
Barbell high row
Plate calf raises with weight

Band circuit 3 rds
25 reps each
lat pull-down
face pull
band pull aparts

Midline 4 sets
Crossbody carry 30m/side

For time:
21-15-9 reps of
Kipping HSPU (Scale on a box)
DB Snatches (heavy)

*30 Double Unders after each round

AMRAP 10:00
10 Power Cleans @52.5/35kg
2 Rope Climbs
10 Front Rack Reverse Lunges @52.5/35kg (5 each leg)

Buy-In: 60/45 Calorie Row/ Assault Bike

5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
30 Meter Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Row/ Assault Bike

Dumbbell: 22,5/15kg

4 Rounds For Time
1 Rope Climbs
12 Toes-to-Bars
15m Overhead Walking Lunges @20/10kg

TC:12'

Hang power snatch 5x3

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed:

1) 10-20 GHD Hip Extension
2) 10+10 KB Lateral Flexion video

RPE 3 to 4