• 200m Run
• Wall Ball x 30
• Supine Row x 20

Strength:

4 Sets: (Every 2 Minutes)

• Bear Complex x 2 (Building and NO DROPPING Bar between Reps)
• 1 Chest to Bar Pull Up + 1 Hip to Bar Pull Up + 1 Bar Muscle Up

Skill:

• 600m Run
• 9 Bar Muscle Ups
• 6 Bear Complex 135/95

*1 Rep Bear Complex = Power Clean, Front Squat, Push Jerk, Back Squat, Rack Jerk.  Athlete will be allowed to drop the bar after completing the Rack Jerk.

•  10 Minutes Shoulder Mobility