Warm Up:

500m Row

5 x 5 Pistols

5 x 5 Strict Pull Ups

50 ft Lunges

Inch Worm

High Knees

Butt Kicks

1 Rope Climb


EMOM - 10 mins

"Bear Complex " 1 every min

Power Clean

Front Squat

Push Press

Back Squat

Push Press


10 Minute AMRAP

15 Cal Row

15 Wall Balls (20/14)


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