Establish as heavy set as possible of the Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press Behind the neck)

TC 20min

Choose movements and pick the rep scheme.

Back squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

3 max attempts/movement... Result is total weight

Barbell Bench Press

Handstand Push Up progressions

• Incline push-up
• Push-up
• Pseudo blanche push-up
• Box handstand push-up
• Negative handstand push-up (1=5s descend)
• Negative handstand push-up (1=10s descend)

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over.

Find 3RM

Then

3 x 3 @ ~90% 3RM

In 15min

• push press 3 x 10

4rounds:

7 front squat + 13 back squat

E4MOM

Three rep max in 20 min.

3 x 8 min
YGIG
1) 12 KB Push Press 24/16kg (alt.) - 250m Row
Rest 2min
2)10 Ring Push-Up - 30 SU
Rest 2min
3) 4 Bar MU - 30 Mountain Climbers