MIN 0-10
8 MIN AMRAP
•400 M RUN BUY-IN
WITH TIME REMAINING
•20 RKBS (53/35)
•25 ABMAT SIT-UPS

MIN 10-20
8 MIN TO ESTABLISH A HEAYY
"BEAR COMPLEX"
1 CLEAN
1 FRONT SQUAT
1 SHOULDER TO OH
1 BACK SQUAT
1 BTN SHOULDER TO OH

MIN 20-30
8 MIN AMRAP
•400 M RUN BUY-IN
WITH TIME REMAINING
•12/9 CAL BIKE
•5 BURPEE BOX JUMPS (24/20)

MIN 30-40
3 ROUNDS
•15 DB BENCH PRESS
•12 ALT STANDING DB CURLS
•9 STANDING DB SHOULDER PRESS (BILATERAL)

•1 LEGLESS ROPE CLIMB
•10 SQUAT SNATCH (205)
•2 LEGLESS ROPE CLIMB
•8 SQUAT SNATCH
•3 LEGLESS ROPE CLIMB
•6 SQUAT SNATCH
•4 ROPE CLIMB (ADD IN FEET TO KEEP THE SPEED HIGH)
•4 SQUAT SNATCH
•5 ROPE CLIMB (WITH FEET)
•2 SQUAT SNATCH
---REST 10 MIN BUT KEEP MOVING FOR MOST OF IT---
3 MINUTES ON/1 MIN OFF X 6
INTERVALS 1/2/3
•500 M ROW
•12 CTB PULL-UPS
WITH TIME REMAINING:
MAX REP DOUBLE UNDERS

INTERVALS 4/5/6
•15 25 YARD SUTTLE SPRINTS
•20 KIPPING HSPU
WITH TIME REMAINING
MAX DISTANCE HS WALK (SWICH DIRECTIONS EVERY 25 FEET)

---REST 5 MINUTES---
20 MINUTE COOL DOWN FLOW
•5 TURKISH GET UPS PER SIDE (35# KB *KEPT LIGHT ON PURPOSE)
•8 KB WINDMILLS PER SIDE
•8 COSSACK SQUAT ON EACH SIDE (KB IN FRONT RACK OF WORKING SIDE)
•5 BAR PULL-OVERS
•15 MEDBALL GHDSU (20)
•1 MINUTE HEAVY TREAD PUSH
•12 CAL EASY ASSAULT BIKE ~60 RPM
•