3 rounds
10+10 bar behind the neck walking lunge
- rest 60 sec
1-3 weighted pull up
- rest 60 sec

"Bear Grylls"

In 7:00
500 Meter Row/Ski/1000m bike erg
Remaining time: Max Bear Thruster @ 60/42.5kg

Squat Clean Thruster + Back Squat Thruster = Bear Thruster
Score = total reps.
Option: DB Man Makers

This is to be performed as an EMOM
30 Mins rotate through

1. 10-20 Air squats
2. 20 mountain climbers
3. 15 hollow rocks

Cool down 15 mins
Couch stretch
Seal stretch

Upperbody and core

Push up complex:
4-8 diamond push up
4-8 push ups
4-8 wide push ups
rest as needed
x 5 Rounds

B.
chair dips 10-15 reps
rest 30 secs
x rounds

C.
With water bottles/ cans/ anything you have
30 secs shoulder circles (football size)
30 secs lateral raises
30 secs front raises
rest as needed
x 3 Rounds

D.
Complete 150 sit ups
EMOM 10 Russian twists

12min amrap

1+1 Turkish get up
10+10 1db Push press
10 weighted pull-up

(22,5/15)

EMOM 40min
1. 10 bar over burpee
2. 2 MU + 12 pull ups
3. 14 pistol squats
4. 3+3+3 m HS WALK
5. 12 HR Push ups
6. 50 DU
7. 10 power snatch 25/40kg
8. 12 OHS
9. 10-16 T2B
10. REST

Wod
10 Rounds
20s work/20s rest
Treeni:
A)Db snatch 26/17,5kg
B)T2b / Sit up
C)Plate Overhead lunge
D)Double unders

Hiki:
A)Db snatch 22,5/15kg
B)Sit up
C)Plate lunge
D)Single unders

Choose the right rep scheme, according to your max reps. Last set is always max reps, but you should be able to hit at least the marked number of reps.
Comment how did it go and the number of reps on the final set.
Go back to day 2, if you couldn't finish it!!!

12min AMRAP
12 Seated dumbbell snatch 15/10kg
36 Double unders

Wod
10 Rounds
20s work/20s rest
A)Thruster 45/30kg
B)Pull up
C)Dual Db clean 22,5/15kg
D)Burpee