Fitness

Metcon
A. Bear Complex, 5 Rounds of 7 unbroken sets of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat(or Front Squat if you are using Dumbells)
1 Push Press

Rest as needed between rounds.

Metcon
B. Accumulate:

120s L-Sit or 240s Knee Raise Hold

Performance

Metcon
A. „Grace“, for time:

30 GTO 60/40kg

Metcon
B. For time:

30 Muscle-Ups