Row 60min. Max effort.

AMRAP 8

30 GHDSU
50 Calorie Echo Bike
30 GHDSU
Max Calories Echo Bike

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

AMRAP 7

10 Power Snatch 35/25kg
3 Bar Muscle Ups

10 Rounds for time

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

2 min/1 min

1) 300 m row
max reps burpee over rower
2) 300 m ski
max reps burpee
3) 600 m echo bike
max reps burpee

For time

20 min AMRAP:
20 KB Hang cleans 2x 20/12kg
20 KB Front rack lunges (alt.)
20 KB Push press
30 GHD Sit-ups

For time
4 rounds of:
- 25 wall ball shot 10'/9' @ 20/14 kg
- 20 deadlift @ 70/47.5kg

4 x 8+8 Front Foot Elevated Split Squats

Performed with 2x DBs in farmers position. Focus on a slow and controlled eccentric. Use a 20kg plate to elevate the front foot.

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