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.

Deadlift on a plate 3x12 reps

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

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

Overhead squat

Partner wod (You go, I go)

3 rounds
30 medball cleans@9/6 kg
30 pull ups
400m medball run

rest 3 mins

3 rounds
30 wall balls
30 hand release push ups
400m medball run

Time cap: 35 mins

3x
20-30sec chin over Bar hold/ring row yläasennossa pito
20-30sec push up bottom hold
40-60sec push up top hold
15-30sec L-sit between boxes

2 mins ON 1 min OFF x 10 total sets
Alternate A&B
A:
9 cal row
6 burpee over the rower
3/3 Kb snatch @24/16kg

B:
9 Jumping squat
6 devil press@2x15/10kg
30 Double under

GOAL : 2+ rounds in each amrap

4 Rounds for reps

Row 400m
Max Reps Push Ups ( Unbroken )