AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 70 / 48 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 61 / 43 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 52 / 38 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 43 / 29 kg

For time
3 Rounds

10 devils press 2x 22,5/15kg
10 box overs 2x 22,5/15kg & 60/40cm
10 DB push jerk 2x 22,5/15kg

TC.15min

20 min

• as Many Bear complexes with 60kg as possible

score is total rounds

4 rounds FT:
800m run
40m sled pull 75kg
900m bike
40m sled push 75kg
-3min rest-

AMRAP 10 minute
Row 1 000 m
After that AMRAP
10 Box over burpee
20 Kettlebell/ Dumbbell snatch
30 Kettlebell/ Dumbbell squat

4 rounds:
A. 7 min amrap:
20/15 cal row
12 KB swings 24/16 kg
6 pull ups

B. 7 min amrap
250 m run or 20/17 cal bike
12 med ball cleans 9/6 kg
10 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

5 x 8

2-3 rounds

30+30m s.a farmer carry
20-40s hollow hold

Strength: 20 mins back squat
0-2 10@50%
2-4 8@60%
4-6 6@70%
6-8 4@80%
8-10 2@90%
Then 10 mins to build to a heavy single

Wod: 3 RFT
400m run
10 STOH@70/50

Strength: a chance to warm up properly into a 1rm , progressively build the weight as reps decrease.

Wod: move fast on the run but not sprint pace and aim to go unbroken on the STOH, challenge yourself with the weight.