1) Row/Assault/Ski...
2) your own movement
3) rest

Wod
20 min amrap
2 Bar Muscle up/ 4 C2b/ 8 Pull up
4 Hspu
8 Kb swing 32/24kg

1 x Squat Clean
1 x Hang Squat Clean
1 x Jerk
in 15min

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%