Warm-up
500m Row
Then 2 Rounds
10 Bandy Side Steps (each way)
10 Bandy Good Mornings
10 Banded Lateral Rotations (each way)
Strength
EMOM 10
1 Squat Clean
Climb in weight as able. Work up to a heavy single.
WOD
16 Minute AMRAP
1 Bear complex 135|95
10 Toes to Bar
250m Row
2 Bear Complexes
10 Toes to Bar
250m Row
3 Bear Complexes
10 Toes to bar
250m Row
4 Bear Complexes…
Level 2- 115|75, 7 Toes to Bar, 200m Row
Level 1- 95|45, 150m Row
Extra Work
12 Min AMRAP
25/20 Cal Ski
15 GHD Hip Extensions
ADV – 20 Hip Extensions