Strength: 3x 10 Front Squats

WOD:

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Core: None

Strength: 5 x 5 Back Squats

WOD:

5 Bear Complexes (135/95)

50 Double Unders

3 Bear Complexes (155/105)

50 Double Unders

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

Core: 30 Bar Roll Outs

Strength:  10 Minutes to Establish a 1 Rep Max Thruster

WOD:

Run 400 Meters

10 Burpee Box Jumps

20 Pullups

30 Shoulder to Overhead 95/65

40 KB Swings (53/35)

Core: Tabata Plank Holds

Strength: 5,5,3,3,1,1 Hang Squat Clean

WOD:

“Fran”

21-15-9 of

Thrusters 95/65

Pullups

Core: 100 Sit-ups for time

Strength: 5 x 5 Shoulder Press

WOD:

Row 1000 Meters

Then:

5 Rounds of:

3 Muscle Ups

15 Wall Balls (20/14)

Core:  10 Skin the Cats