Emom 30
10 x Jumping Knee Up Down
10 x Pull & Press
10 x Bottoms-Up Goblet Squat + Bicep Curl
10 x Goblet Dead Power Clean
20 M x Bottoms-Up Carry

Shoulder press 3x10 reps

Tabata Row

( Calories )

A) Clean

1x3 60%
2x3 70%
1x3 75%
2x3 80%
3x2 85%
1x1 92%

B) Jerk from rack

1x3 60%
2x2 70%
2x2 75%
2x2 80%
2x2 87%
2x1 90%

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

10 Rounds for time

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

For time

• 10 rounds for time of
  • 200-m run
  • 3 ring muscle-ups

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