EMOM 12:
1) 5 pause (2s) OHS (barbell from the ground)
2) 10 Front rack lunges (barbell from the ground)
3) rest

• Sama paino valakyykyssä ja askelkyykyissä.
• Keep it light!

Romanian Deadlift

3 x 10 @ 30 - 50%

Go Every 3:00

Deadlift

3 x 1 @ 85 - 90%

Build in 10 minutes Heavy Set Of 2

Rest 5 minutes.

WOD

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is not a timed workout, this is for max weight only. Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

In pairs ygig
18 Min Amrap
40 Cal Row
8 wall climbs
20 burpee over rower

For time:

15-12-9
Push Jerks
Bar Over Burpees
*30 Double Unders after each round.

Barbell 50/35kg

CAP 10

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

1) 5-10 TTB
2) 10-15 Box Jump
3) 5-10 Hang Power Clean (60/40kg)

pause front squat 2RM

 - 1sec pause at the bottom