9-15-21 reps for time (cap: 12 min:
- Deadlift 100/70 kgs.
- Bar facing burpess.

Find the max weight for 1 rep in Bear Complex.
- Power clean.
- Front Squat.
- Push Press.
- Back squat.
- Push press.

Amrap 12 min of:
- 4 Ring MU / C2bPU + Rin dip.
- 14 Wall ball shots 12//6 kgs.
- 24 Kb high swing 32/24/16 kgs.
- 14 Box jumps 24"/20".
- 4 Full Snatch 80% RM.

AMRAP 40 seconds ON / 20 seconds OFF, 40 min of:
- Medball sit-ups 9/6 kgs.
- HSPU.
- DU.
- Deadlift hold @ 60/40 kgs.
- Running indoor.
- Pull-ups.
- Wall ball 12/9/6kgs.
- Toes to bar.
- Kb clean & Jerk 24/16 kgs.
- Front rack walking lunges 60/40 kgs.

AMRAP 13 min of:
3, 6, 9, 12, 15, 18, 21... reps of:
- Wall ball shots 12/9/6 kgs.
- High Burpee (kness to chest).
- C2b Pull-up.
- Deadlift 120/100/70 kgs.

Amrap 25 min of:
- 50 Hollow Rocks.
- 5 Toes to bar.
- 10 push ups.
- 15 air squats.
- 20 medball sit ups 9/6 kgs.
- 25 Toes to bar.
- 30 push ups.
- 35 air squats.
- 40 medball sit ups.
- 35 Toes to bar.
- 30 push ups.
- 25 air squats.
- 20 medball sit ups.
- 15 Toes to bar.
- 10 push ups.
- 5 air squats.
- 50 Hollow Rocks.

Complete 6 rounds on the 3 minutes of:
- 15 Overhead Squat 50/30 - 45/25 - 30/15 kgs.
- 10 Bar facing Burpees.
- 5 Ring MU.

In pairs:
For time (cap: 45 min) of:
- 1 KAREN: 150 wall ball.
- 2 FRAN: 21-15-9 reps of: Thrusters 45/30 kg / Pull-ups.
- 3 ANNIE: 50-40-30-20-10 reps of: Sit-ups / DU.
- 2 rounds of RJ: 800 m run + 5 Legless rope climb + 50 push-ups.
- 1 round of WITTMAN: 15 Kb Swing 24/16 kgs + 15 Power Clean 45/30 kg + 15 Box jumps 24"/20".

Emom 10 min of:
00:00-01:00 - 6 Full Snatch 70% RM.
01:00-02:00 - Complex: 4 Thrusters + 4 Back squat.
02:00-03:00 - Rest.
03:00-04:00 - 4 Full Snatch 80% RM.
04:00-05:00 - Complex.
05:00-06:00 - Rest.
06:00-07:00 - 2 Full Snatch 90% RM.
07:00-08:00 - Complex.
08:00-09:00 - Rest.
09:00-10:00 - Max reps of Full Snatch 50% RM.

For time (cap: 10 min) of:
- 250 m run.
- 21 pull-ups.
- 250 m run.
- 15 pull-ups.
- 250 m run.
- 9 pull-ups.