4 hang snatch 95/65
8 hand release push ups
12 air squats

15 minute AMRAP

50 double unders
10 overhead squats 75/45
10 pull ups

3 rounds for time

5-3-1
Front Squat

then:

10 hang cleans 115/75
15 pull ups - advanced do CTB

4 rounds for time

21-15-9

box jumps 24/20
kettlebell swings 62/44
slam balls 20/15

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

Four rounds for time of:

20 double unders
15 Burpee pull-ups
10 weighted walking lunge 45/25

EMOM – 12mins

odd – 12 goblet squats 50/35

even – 12 kettlebell swings 62/53

___________________________________________________________________________

MODIFIED

EMOM -- 12 mins

odd-- 6 goblet squats 35/20

even-- 6 kettlebell swings 35/26

THEN:

40 toes to bar for time