Perform as many rounds in 25 minutes of:
20 Boxjumps 90/75 (75/60)
5 Handstand Pushups (10 HR Pushups)
3 Squat Cleans (Power Cleans)
1 Muscle Up (5 Burpees)
Treat it as an Pre-Open WOD.
Scaled version is in brackets. You either do the Rx version or the scaled version. There will be no mixing.
Start with 40/20kg on the Squat Clean and increase by 10kg every round.
Increase Muscle Ups by 1 every round (Burpees by 5). Bar Muscle Ups and Jumping Muscle Ups are acceptable.
If you have reached your max weight on Squat Cleans, spend the rest of the 25 minutes doing Squat Cleans with that weight.
In round 3 you would be doing the following:
20 Boxjumps 90/75
5 Handstand Pushups
3 Squat Cleans @ 60/40kg
3 Muscle Ups
Pro tip I: Step down from the Boxjumps. If there are enough boxes, use a small box to step down.
Pro tip II: Regarding Squat Clean technique: It's called clean for a reason, there is no room for dirty reps.
Goodbye Mirco Walpuski. Hope to see you back soon!