Bear complex
3-4 rounds
Without stopping or dropping the bar, complete the following sequence, seven times:
-Power Clean;
-Front Squat;
-Push Press (have bar land behind head, in rear-rack position);
-Back Squat;
-Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, rest.
WOD
10 min AMRAP
-6 Deadlifts (315/225) or 75% 1RM
-6 burpee
-5 cleans (225/165) or 70% 1RM
-5 chest to bar pull ups
– 4 thrusters (155/110) or 55% of 1RM clean
-4 muscle ups (scale to pull up and dip)