2-3rounds:

10-20 heavy kbs
10-20 GHD sit up

21-15-9

bicep curl
banded tricep
hollow rock

For time
50 Power clean @70kg

Complete like this
4 min work
1,5 min rest

Buy in
10m handstand walk
10 C2B
Rest of the time AMRAP Power clean

Repeat as long as you get to 50 Power clean
CAP. 8 Rounds.

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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in 20 min find daily max for

bear complex
(power clean, front squat, push press, back squat, and a behind the head push press)
mark 3 of your heaviest sets

A: Power clean 5x3
B: strict chin ups 3xMax
C: For time
15-12-9-6 Kb snatch/each arm
After each set 20 lateral jumps over step up board
D1: Standing leg curl 2set
D2 BB biceps curl 2set

10 Rounds for time

8 C2B Pul ups
6 Squat snatch 40/25kg
4 Burpees over bar

Warm-up:

3:00 min light bike
3:00 min light row

Right into
3x
1:00 min bike @ 80% Watt
10 Staright legged deadlifts with dumbbells
5+5 Samson lunges

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Bike workout

“As many reps as possible” in 50:00 minutes of:

Bike erg 5:00 min @ 75-80% watts
500m row
30m Walking lunges

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Bonus:

4 x 20+20 Supported wrist extensions, light

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

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4 sets for consistency:

From 0:00 min to 2:00 min: 200-300 m run or 700/500 m bike
From 3:00 min to 5:00 min: 25 goblet squats + max sit ups
From 6:00 min to 8:00 min: 20/15 cal row
From 8:00 min to 10:00 min rest

Back squat 7-5-5-3-3 reps

A:Snatch max
B: Cean and Jerk max
C: Snatch pull max