Warm-up
Run 400 meters
1 tire flip plus jump in and out – 10 reps
10 PVC pipe good mornings
10 Toes to bar
10 hip extensions
10 Reverse hypers
5 HSPU to 3 abmats
5 HSPU to 2 abmats
5 HSPU to 1 abmat
5 HSPU
10 Front squats with empty bar
Lift:
Snatch 3×70%, 3×80%, 3×90% + reps
WOD
Marco
3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters
L1- choose weight and pull-up modification
L2-95/65lbs
L3- 135/95lbs