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

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

Every minute on the minute for 30min alternating:

• 1: 10 Burpee
• 2: 10 Box jump 60cm/50cm
• 3: 45s of Run/Row/Bike
• 4: 10 Hollow rock
• 5: 10-30s Handstand hold
• 6: 45s Farmers carry 2x32kg/24kg

3 kierrosta

8 romanialainen maastaveto tempausotteella, tempo 3110
10 askelkyykky käsipainon kanssa, tempo 20X0

30s tauko liikkeiden välissä