Bear Complex (3-3-3-3-3-3)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon (Time)
Perform 5 Clapping Push Ups at the top of each minute
100 Front Squats (95/65) for time


Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
200m Run
15 Wallballs
10 Box Jumps
rest 60s after each round


Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 pull ups
10 Swings (55/35)
Dumbell Hang Snatch (Alternating sides between reps)
DB starts from the hang position and then snatched. Can put weight down to switch hands.