Strength:-
Bear Complex:-
7 mins to build to a working weight for the complex:-
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
*not a thruster
Then 5 sets at load every 2 mins
Interval Metcon:-
4 rounds
10 KB swings 32/24kg
12 Burpees
15 Row Cals
rest 1 mins