AMRAP 20 min

1 bar MU
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

add 1rep / complex each round
Use 65% of haviest on 4.6.

Goal & Intensity:
– Develop barbell strength and gymnastics skill by combining Bear Complex with bar muscle-ups.
– Build volume gradually and challenge full-body control and coordination.
– Each round increases the reps, testing muscular endurance and technique under fatigue.
– This mixed-modal workout highlights your ability to move efficiently under increasing demand.
– Keep your barbell form clean from the start – poor technique adds unnecessary fatigue.
– For bar muscle-ups, quality reps matter more than speed. Scale to a challenging variation if needed.
RPE: 8
Training Focus: Complex training – combining gymnastics and weightlifting under fatigue improves coordination, stamina, and resilience.

How to advance:
Eeach new round add 1 rep per movement:
Round 2: 2 BMU + 2x Bear Complex
Round 3: 3 BMU + 3x Bear Complex
…and so on.