4 Sets of Bear Complex -Increase load each set
1 Bear Complex = 4 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press to back
1 Back Squat
1 Push Press to front (then down to a touch and go to start the next power clean)
Score is row time minus one second for each pull-up completed. No more than 10 seconds between getting off the rower and beginning your pull-ups.
Kettlebell Swings (55/35)
8 total intervals (4 of each movement)of 20 seconds of work, 10 seconds of rest, alternating each interval between KB Swings and Burpees. Score is total reps completed.