Push Press
2x4 @80-85%
3x3 @85%+

AMRAP 20 min

1 bar MU
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

add 1rep / complex each round
Use 65% of haviest on 4.6.

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Goal & Intensity:
– Develop barbell strength and gymnastics skill by combining Bear Complex with bar muscle-ups.
– Build volume gradually and challenge full-body control and coordination.
– Each round increases the reps, testing muscular endurance and technique under fatigue.
– This mixed-modal workout highlights your ability to move efficiently under increasing demand.
– Keep your barbell form clean from the start – poor technique adds unnecessary fatigue.
– For bar muscle-ups, quality reps matter more than speed. Scale to a challenging variation if needed.
RPE: 8
Training Focus: Complex training – combining gymnastics and weightlifting under fatigue improves coordination, stamina, and resilience.

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How to advance:
Eeach new round add 1 rep per movement:
Round 2: 2 BMU + 2x Bear Complex
Round 3: 3 BMU + 3x Bear Complex
…and so on.

4 rounds
15 double DB deadlift 2x22,5/15
12m double DB front rack walking lunge
9 double DB bench press

You go / I go (full rounds)

E3M x 4

5-5-4-4 Front squat V.1-2 (3-0-X-1)

Huomio liikkeen tempo.

AMRAP 5
Run 300m
20 Wall Balls
20 Toes-to-bar
+
Max reps Calories

Rest 3min

AMRAP 5
25/18 Calories
20 DB Snatches 22,5/15kg
20 Box Jump Overs
+
Max reps Handstand Pushups

5 kierrosta

1min soutu
1min 1 käden thruster kahvakuulalla
1min pallon isku
1min lepo

For time in pairs, YGIG:

🚣Soutu mökille - Row 1,6km/1,4km

🚶‍♀️Kamojen kanto mökille - 40 x DBL DB box step overs

🏋‍♂️Nopee mökin siivous - 50 x power clean

🏋🏼Ylimääräset romut yläkaappiin - 50 x push jerk

🏃‍♀️Juhannuskimppu pitää hakea - 400m run together + kukan poiminta

🔥Sitten se juhannuskokko kasaan - 50 x DBL DB snatch

🚣‍♀️Vieraiden haku rannasta - Row 1,6km/1,4km

🚶‍♀️(Vieraiden) kamojen kanto mökkiin - 40 DBL DB box step overs

Weights: BB 60/42,5kg
DB 2 x 22,5/15kg

TC: 35 min.

RDL 5x6

3x
2min ON/2min OFF

15/12 Calories
+
AMRAP in the remaining time
5 Thrusters 50/35kg
10 Lateral Jump over Bar

Find your 1RM OTD for following complex: Snatch + 3 OHS