Warm-Up:

Row 25 Strokes Slow, 10 Leg Swings Front/Back, 10 Arm Swings/Stretch, 10 Stretchy Squats

Row 20 Strokes Medium, 5 Clean Grip Deadlifts, 5 High Hang Power Cleans, Front Rack Stretch\, 5 Slow Front Squats + Stretching, 5 Push Press + Stretch

Row 15 Strokes Medium-Fast, 5 Power Cleans, 5 Push Press, Back Rack Stretch, 5 Slow Good Mornings, 5 Slow Back Squats + Stretching, 5 Behind-the-Neck Push Press + Stretch

Row 10 Strokes FAST, (1 Full Round of Segmented Bear Complex + pause after each rep, 5 Sit-Ups after each round) x 5

At-Home Version:

Double the number of strokes as seconds of Cardio (Burpees, Jumping Jacks, Running, Jump Rope), 3 + 3 per arm of single-arm reps for barbell reps

Workout:

Workout #1

EMOM 10:

1 Bear Complex @50% Clean & Jerk 

(1 Bear Complex = Power Clean + Front Squat + Shoulder-to-Overhead + Back Squat + Shoulder to Overhead – Complete complex as separate movements)

Rest 2 

Workout #2

EMOM 10 

7 Deadlift (use same weight on bar as Bear Complex)

Max-Effort Sit Ups 

Rest 2 

Workout #3

EMOM 10 

Row 12/9 Calories 

Track Weight used for Bear Complex + Deadlift. In notes, feel free to log TOTAL number of Sit-Ups completed in Workout #2 and Average Time to complete Cardio segment in Workout #3.

At-Home Version:

Workout #1- Alternate Single-Arm Dumbbell Complex per round (Round 1- Left Arm, Round 2- Right Arm) 

Workout #2- 5 Single-Arm DB Deadlifts per arm, per minute + Sit-Ups

Workout #3- 35-45 seconds of Cardio (Burpees, Jumping Jacks, Running, Jump Rope)