4 rounds for increasing load:
-10 Power Cleans
-10m Front Rack Carry
-10 Shoulder to Overhead
-10m Front Rack Carry
-10 Alt Front Rack Lunges
-10m Front Rack Carry
-10 Front Squats
-Rest 3 min between rounds.
Everything is completed as Double KBs/DBs
Get as heavy as you can without breaking up the sets into less than ten reps.
then
50-40-30-20-10 reps for time of:
-Double-Unders
-Sit-ups *
Situp substitutions include, hollow rocks, V-up, GHD sit up, and knee raises
30 Min AMRAP
Partner WOD
-row 50/40 cal
-120 Double unders
-airdyne 50/40 cal
-120 Double unders
* MM pairs do 50 cal. MF pairs do 45 cal. FF pairs do 40 cal
Complete 7 unbroken sets of the bear complex:
-1 power clean
-1 front squat
-1 push press or jerk
-1 back squat
-1 push press or jerk
May complete as a squat clean-thruster, then behind the neck thruster
*Complete all 5 movements for 1 repetition of the complex.
*Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round.
*Complete 2 unbroken rounds, increasing the weight for the 2nd round and resting 2 minutes between rounds.
For Time:
-17 Thrusters
-17 Hang power cleans
-17 Overhead squats
-17 Power cleans
-17 Front squats
-17 Deadlifts
-17 Back squats
Men use up to 95 lbs, women 65 lbs. *Every minute on the minute, complete 3 burpees
GB Front Lever, GB Side Lever, GB Manna
Be sure to record where you are on the mastery chart for practice at home or picking up where you left off next time.
GB front split series if you want extra credit