Warm Up: 400m Jog or down and backs 

Performance: Spend 10 Minutes building to a heavy 3 set on power clean 

AMRAP x 15 Minutes

5-10-15-20 and so on…
Cal Row
1-2-3-4-5 and so on
Bear complex  (115/95) 

1 Bear Complex…

• 1 Squat Clean 
• 1 Overhead Press 
• 1 Back Squat 
• 1 Overhead Press (from back rack)

Fitness:  

Buy in: Row 500m 

then….

EMOM x 15 Minutes
:45 @ each station

1. Kb deadlifts 
2. Push Ups 
3. Bike 
4. Plank
5. Sit Ups 

Cashout:  50 Bicep curls/ 50 tri cep pull downs/ 50 Abs