2025-06-09

Mon
Deadlift – 5×6 @ 60%
Bent Over Row – 5×6 @ 60%

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4 Rounds for Time
400m Run
21 WB
12 Ring Dips

Tues
Overhead Squat – 3×10 @ 50%

10min EMOM (alt)
5 Strict Pullups
10 Hand Release Pushups

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10min AMRAP
12 Deadlift
9 Hang Power Clean
6 S2OH
30 DU

Wed
Bench – 5×6 @ 60%

3×10 Ring Dips
3×10 Lateral Raise

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Every 3mins x 5
7 Pullups
25′ Walking Lunge
7 Burpees to Plate
25′ Walking Lunge
7 Pullups

Thurs
Bear Complex – 10min Work to Heavy

10min EMOM
2 C&J @ 70% of Bear Complex heavy

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1000m Row
50 Alt DB Snatch
25 Box Jump Overs

Fri
Back Squat – 5×6 @ 60%
Strict Press – 5×6 @ 60%

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10-1 Deadlift
1-10 Bar Facing Burpees
(10 DL, 1 BFB, 9 DL, 2 BFB, etc)