“The Bear Complex”
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, drop the bar.
Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Penalty for dropping the bar between the 7 reps will be 5 burpee box jumps onto 30" box. Perform these at the end of the entire workout.

No dropping of the bar. sets were 95/105/115/125/145

On the minute:
Complete 5 burpees and perform max rep 135/95 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Your score is the total number of minutes it took to reach 100 thrusters.

1/2 Kalsu
On the minute:
Complete 5 burpees and perform max rep 95/135 lbs thrusters on the minute.
The goal is to complete 50 total thrusters.

Result: 13:57 - 50 thrusters @ 95#
total for 30:00 minutes - 74 thrusters @ 95#

3x10 Dumb-bell fly @ 50#'s each hand, without setting down then do 10 reps of neutral grip press

Super set with

3x10 Chin Ups

Mixed up 1x10 each arm 50# 1 arm Snatch, with KB swings in sets of 10 and man makers with 25# dumbbells

mixed in 3x10 Pull Ups with those

Man Maker total = 30
KB Swing total = 30 or 40

End with Dumb bell hammer curls @50# mixed with 12# weighted ball taps

Then 10 parking garage hill sprints - hard on 4-7 & 9, lighter on 1-3 & 10

-Buy In-
Strength: Back Squat
1x5 @ 240
1x5 @ 275
1x2 @ 295
1x3 @ 310
1x1 @ 345

Front Squat
1x5 @ 195
1x5 @ 225
1x4 @ 240
1x4 @ 255

WOD

3 Rounds for Time:
40 Double Unders
30 Wall Ball 20/14
20 Box Jumps 24/20″

12:37 w/ 25# wall ball

-Cash Out-
Work on a Weakness
Rest 1:1 between each interval
Row 500m (1:43)
Run 400m (2:08)
Row 500m (1:48)

“Moore”

1 Rope climb
Run 400m
Max Handstand push ups (MOD: 1 Abmat)

20min AMRAP

Score is # of HSPU

Rope climbs were tricky with my hand still healing. I wrapped it and put on a glove which was great on the descent, but made the climb up a little harder. For the HSPU, I need to remember to keep my head further from the wall and always look straight ahead (not at my hands!) to protect my neck.

27, i think?

Every 40 seconds for 4 minutes:

1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 155#

2) Every 40 seconds for 4 minutes:

1 Clean (full) + 1 Push Jerk + 1 Split Jerk 185#

Conditioning

For time:

20 Burpee Over-the-Box Jumps 20″
20 TTB
20 Burpee Over-the-Box Jumps 20″
20 Row for Calories
20 Burpee Over-the-Box Jumps 20″
20 C2B Pullups
20 Burpee Over-the-Box Jumps 20″

Run 1 mile

40 Thrusters @ 55lbs
3 Burpees at the top of every minute

(I ended up doing burpees 3x.... broke the Thrusters into sets of 10 and then one final set of 15 then 5)

Run 1 mile

I AM GASED.

20 minutes treadmill/ 3 minutes incline walking Level 15, 3.0 pace, 2 minutes running, 7.5 pace

SUPERSET:
Snatch High Pull 5x5
Banded Reverse Crunch 5x20
Decline Sit Ups 5x20

SUPERSET:
Snatch Grip RDL 4x6
Renegade Rows 4x20 (10pulls each side)

SUPERSET:
Wide Grip Lateral Pulldown 3x20
Diamond Pushups 3x10

Conditioning 5RNFT
2 Wide Grip Strict Pullups
2 Strict Chin Ups
2 Shoulder Width Strict Pullups
2 Supinated Grip Strict Pullups
Run 200m

-Buy In-
Skill: Clean & Jerk
10 min to work on complex of:
1 HPC + 1 clean + 1 jerk
Kept it light at 185

WOD
As Many Rounds as Possible in 9 Minutes:
8 Hang Power Clean (165/115)
15 Toes to Bar
3 Rds + 9 reps RX'd

-Cash Out-
25 Unbroken GHD Situps
50m farmer walk with 65# DB & fat grips

Ring Dips and Pistols
1-2-3-4-5-6-5-4-3-2-1
Oly Option
2 Touch and Go Full Clean Plus 1 Jerk
Finisher
10-1
1-10
Weighted lunges 95/65 and T2B
Did as Rx'ed