Skill Work: EMOM 6 Mins
4 ring dips
4 strict pull ups

Weightlifting: Bear Complex
EMOM 10 mins 1 bear complex, start at 65% of your best Clean and Jerk and work up as you feel comfortable.

Bear Complex Movement:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Second Push Press

Be careful on re-racking the barbell to your back from overhead, you want to come on to your toes and soften the load on your back as it hits your traps

WOD: (AMRAP – Rounds and Reps)
AMRAP 15 Minutes

  • 20 pull ups rx+ chest to bar
  • 800 meter run