Built daily heavy
8 reps (max 1-2 rep reserv)

then
6 reps @ 107% heavy 8 reps
4 + reps @ 113% heavy 8 reps
(+ = max reps, minimum 4 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

For time
30 wall ball
15 burpee pull ups
20 wall ball
10 burpee pull ups
10 wall ball
5 burpee pull ups

time cap 15 minutes

Every 1,5 min for 3 times
3-position hang snatch @50-60%

Every 1,5 min for 3 times
2 snatch @65-75%

Every 1,5 min for 6 times
1 snatch @ 80% +

Practise devils press technique for 5 mins and choose weights what you are going to use.
Make your pull up place / scaling ready for 8-12 strict pull ups.
Then 3 rounds of superset:
strict pull ups or hardened ring row x 8-12reps
devils press x 6-8reps
rest about 2-3 min bwn rounds or do alt.time with partner.

4 rounds
min 1 - 8-12 front squats @60/40kg
min 2 - 8-12 front racked lunge steps @ 60/40kg (vuorojaloin paikallaan)
min 3 - 8-12 toes bars, kipping leg raises, hanging knee raises

8 min AMRAP
200m run
8 OHS @ 35/50kg

"Bear Complex"

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press bhd Neck
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Time 25 minute.

Back Squat

1-1-1 @ 85%

Go Every 3:00

For time:

30-20-10 reps
DB Snatch 20/15kg
Tuck Ups

E90s x9
Squat clean
3-2-1
3-2-1
3-2-1