Warm Up: 400m Jog or Ski

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 20 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