3 rounds
10/10 db row
15 french tricep turns with 2 dumbbells
15 pull overs
rest 1.5-2min

2 rounds
1:30 rowing
20 single leg RDL , alt leg
10+10 single arm upright row
10+10 sots press @light weight
20 hollow rocks

then warm up for snatch weight and do some OHS mobility if need to (10 min)

10min EMOM

1 Round of Bear Complex

Metcon (time)

For time:
1000/800m bike
30 Box jumps 30/24”
30m Weighted lunge
(10m posts) 20/15kg plate

Timecap: 6 minutes

40min for quality:

• 1: Assault bike
• 2: Hollow rock
• 3: Run/Jog
• 4: Superman rock
• 5: Rest

Work 2min at each station, no rest between stations.

12min amrap:

• 3 käsilläseisontapunnerrus
• 5 leuanveto
• 7 toes-to-bar
• 9 etunojapunnerrus

1) Shoulder press 5x67,5%, 3x75%, 1+ 85%
2) weighted pull / chin ups 3x8x20%, 1+80%

1) back squats +10kg 1RM 5x57,5%, 5x67,5%, 5+ 77,5%
2) single leg deadlifts 3x(1+1)x50%

3x10 reps @ 3.0.3.0 tempo
go building up in set weights. @40-60%
rest 2-3 min bwn.

5 sets:
10-15 strict press with barbell @20/30kg
15-20 toes to bar/rings or toes to kb
20-25 push press @20/30kg
20-30 alt leg v-ups
rest 3 min bwn sets
"shoulder/abs burner!"
try to go unbroken on pressing movements, dont give up too easily!
toes to bars should be done in 1-3 sets.
Score is total time of running clock