“20 Mins to est a 1 Rep Max

Bear complex
clean
front squat
stoh
back squat
Stoh

3 rounds Not for time

10 inch worm
10 kettle bell single leg deadlift
50m double Kb front rack carry

strict press 5-5-5-5-5 to max

push press 3-3-3-3-3 to max

Emom 10

beginner

1. Strict pull ups 5-10
2. strict ring dip 5-10

intermediate

1. Banded muscle up transition with dip

Advanced

1. 1-3 muscle ups

5 rounds for time
7 squat cleans 75/45kg
14 kettlebell swings 32/24kg

A. Deadlift 5-5-3-3-1-1-1

B. Emom 10 1. 8-10’toes to bar 2. 45 secs dus/skips

5 rounds for time

15 Power clean 40/22
15 Push Jerk 40/22
15/30 ghd Sit ups/Abmat sit ups

Quwwa barbell

Clean drills
Hang clean + clean 6x 1+1
4 sets
10 Alecknas
15 oh extension
20 plate row

For time

Row 1000 m
20 KBS
Row 800m
40 KBS
Row600m
60 KBS
Row 400m
80 KBS
Row 200m
100 KBS