Part 1: Barbell cycle
10 minute EMOM 1 Bear complex per minute
1 Bear complex =
1 Power clean
1 Press (from front to back)
1 Back squat
1 Press (from back to front
You want to set the weight up at around your your 1RM push press as that is going to be the limiter in this complex.
Part 2: With a running clock
0-7 minutes run 800m
7-11 minutes run 400m
11-15 minutes run 400m
15 minutes 10m shuttle 20 times
Extras: Mid line
50 GHD Sit ups
50 Hip extensions