For time:

• 1000m row
• 30 power snatch 35/25kg
• 100 du

In a 12 min time window

Buy In
100 bar over burpee

Establish a 1RM round of bear complex (kg)
- Clean
- Front Squat
- Shoulder to overhead
- Back Squat
- Shoulder to overhead

Find your 1RM of the day

In 20 minutes:

• front squat @ 80/55kg 10-8-6-4-2-4-6-8-10
• 10/8 cal row
• 5 burpee penalty for every front squat set not done unbroken

rest 5min

RDL 3x5

3 pos Snatch

Set 1 @ 60%
Set 2 @ 65%
Set 3 x 2 @ 70%

4 Rounds

AMRAP 3 / Rest 1min

3 Thruster 50/35kg
6 Push up
9 Air squat

*Score lowest round

EMOM 12
3 Squat Snatches
2 Squat Snatches
1 Squat Snatch

Add weight after every round
Last round @ max 80%

For time:
YGIG
2000m Row
100 KBS 24/16kg
300 DU
100 Wall Ball 9/6kg
1600m Run (Both)

Time Cap 35min

Tempo Front squat
4x4 (40X0)
E3MOM, 2-3reps in tank