Bear Complex - 20kg warm up

Squat Clean:
- 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 3

Front Squat (bar resting on shoulders, arms straight out in front):
- 20kg x 10

Toes to Bar, Butterfly Pull Up Pyramid (work:rest ratio = 1:2)
- 1 toes to bar, 1 butterfly pull up (can't let go of bar between movements)
- 2 T2B, 2 Butterfly pull ups
.....
- 10 T2B, 10 Butterfly Pull Ups

Ride 5km to finish (start on level 12, then increase level by 1 every 2mins until completed)