"Bear Complex"

5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press bhd Neck
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Zottaman Curls: 3 x 8-10. Rest 60s.

Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 6:
75/50 Calorie Assault Bike
Max Power Snatches (115/80)
Rest 3 Minutes
AMRAP 5:
50/30 Calorie Assault Bike
Max Thrusters (95/65)

6 Strict T2B
8 HSPU
10 Pendlay row
Rest

Sots press
10-10 reps
- if empty bar is too heavy , use PVC pipe with small plate
-2 mins rest between sets

3 RFT:
10 Deadlifts 100/70kg
100m Farmers carry KB 2x32/24kg
20 STOH 60/42kg
30m Sledge push (skillmill 10)

A) 10 Back squat @75-80%
B) 2-3 Rope climbs 4m

Alternate btw A and B.

Warm up (0:00-6:00
4 Active Spidermans (each leg) 
4 Active Samson (each leg) 
4 Cossack Squats (each leg)

3 Walkouts 
3 Active Spidermans (each leg) 
3 Active Samson (each leg) 
3 Cossack Squats (each leg)

2 Walkouts 
2 Active Spidermans (each leg) 
2 Active Samson (each leg) 
2 Cossack Squats (each leg)

followed by…

Barbell Warmup 
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Mobility(6:00-10:00)
Front Rack stretch 1:00 min per
Couch Stretch 1:00 min per

Skills/Teaching(10:00-25:00)
Hi hang-Speed under bar
Hang clean-Knucles down and back
Power clean-Speed through middle
Split jerk-Find balance

Complex(25:00-40:00)

Team up in 2 or 3 and work on great form for the complex for 15 mins. Keep the weight at a load that you can maintain good form with.

15 mins to work up to complex weight
1 High Hang Power Clean (mid-thigh)
1 Hang Power Clean (top of knee) 
1 Power Clean (from floor) 
1 Split Jerk

Transition(40:00-45:00)
Break bar down to deadlift weight.

Run through(45:00-50:00)
2rds
5 deadlifts
5 sit ups

Metcon(10)
"Drop Dead"
4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

Score equals total reps

Option(12)
1600m walk/run
5x100m hill sprints
21's x3 +1 burnout set of curls
Gym Goat

Finisher
2 min hamstring stretch
1 min cobra
60 temp tantrum(2ct)
30 t raise
15 side plank pt per

Skill:
Bar muscle ups

WOD:
30 min EMOM:
1 bar muscle up
3 HSPU
9 Air squats

34-22-210 cm
2x4 - 2x5 "
Suoraan ja vinoon.
AMRAP 9.00-