5 rounds for time:
400m Run
15 Overhead Squat 42,5/30kg

18min TC

For Time:

50 Box Jumps 60/50cm
50 Jumping Pull-ups
50 Kettlebell Swings 16/12kg (US)
50 Walking Lunge Steps
50 Knees To Elbows
50 Push Presses 20/15kg
50 Back Extensions
50 Wall Balls 9/6kg
50 Burpees
50 Double Unders

Scaled

5 rounds for time:

10 Box Jump/Box Step Ups
10 Jumping Pull-ups
10 Kettlebell Swings 16/12kg
10 Walking Lunge Steps
10 Knees To Elbows/Hanging Knee Raises
10 Push Presses 20/15kg
10 Back Extensions
10 Wall Balls 9/6kg
10 Burpees
10 Double/Single Unders

Perform 5 sets of 7 sequences (complexes) of the following exercises:
* Power Clean
* Front Squat
* Push Press
* Back Squat
* Push Press

Rules:
Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).

Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.

You must power clean the bar to full standing position before squatting the weight

Takakyykky
8-5-5-3-5-5-8

3,5min välein.

Rest day or active recovery
Pick your choice:
- Bike 60-120min
- Jog 45-60min
- Yoga 30-60min
- Walk in the forrest 30-60min
- or do something that will give you pleasure and restore your body and mind

Deadlift 3x5

You choose weight.
Do reps with good technique and keep 90s rest between sets.

5 Rounds of
AMRAP 3min:
3 Power Clean 60/42,5kg
6 Push-up
9 Air Squat

– Rest 1:00 between rounds.

Find your 1 rep max power snatch of the day.

Lattiapenkkipunnerrus 3x5 toistoa

samoilla painoilla, 2 min tauot.

Work up to heavy 1RM Back Squat of the day