Come In with:

40 Lunges + 2 Rope Climb /alternatively Monkey climbing/

then immediately:

4/5 Rounds of:

• 500m ROW / alternate with 1000m AirBike  or  110 DU/
• 7 x BEAR COMPLEX ( full 7 rounds)* ! unbroken !
• 500m ROW / 1000m AirBike / 110 DU
• 10 x OverHeadSquat*

*= the same weight

Come Out with:

40 Lunges + 2 Rope Climb/Monkey

Note:

Bear Complex with Barbell:  1xPowerClean + 1xFrontSquat + 1xPushPress + 1xBackSquat + 1xPushPress

Please hold the strict technique, this is the must!