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