A)
6 Rounds of Double Unders
30 seconds On / 30 seconds Off

B)
For Total Time:
500m Row
Rest 3 Minutes
500m Row

C)
10-9-8-7-6-5-4-3-2 Reps Of:
• Dumbbell Deadlifts (#35/25)
• Dumbbell Front Squats
• Hand Release Push-ups

Strength
”Bear Complex”
Power Clean + Front Squat + Push Press + Back Squat + Push Press

Every 2 minutes for 4 sets:
3 Unbroken rounds of the Bear Complex.
If you feel confident in the movements, increase weight every set.

Conditioning
3 Rounds For Time:
• 15 Thrusters (#95/65)
• 15 Lateral Barbell Burpees
• 15 Pull-ups (C2B for Rx+)

Partner Workout
A)
AMRAP in 7 Minutes:
• 7 Russian Kettlebell Swings
• 7 KB Goblet Squats
• 7 Airdyne Calories

Rest 1 Minute

AMRAP in 7 Minutes:
• 7 KB Single Leg Deadlifts
• 7 KB Single Arm Push Press
• 7 Airdyne Calories

B)
50 Weight Plate Ground to Overhead
50 Weight Plate Overhead Walking Lunges
50 Hand Release Push-ups
50 Ski Calories
50 Hand Release Push-ups
50 Weight Plate Overhead Walking Lunges
50 Weight Plate Ground to Overhead

AMRAP in 30 Minutes:
• 5 Burpees over the Rower
• 100m Row or Ski
• 5 Turf Length Box Pushes
• 10 Burpees over the Rower
• 200m Row
• 10 Turf Length Box Pushes
• 15 Burpees over the Rower
• 300m Row
• 15 Turf Length Box Pushes
• 20 Burpee over the Rower
• 400m Row
• 20 Turf Length Box Pushes

Strength
Push Press [Video]
Take 10 minutes to find a challenging 3 rep Push Press from the floor.

Conditioning
5 Rounds For Time:
• 8 DB Deadlifts (#35/25 Rx; #50/35 Rx+)
• 8 DB Reverse Lunges
• 8 Hang Power Cleans
• 8 Push Press
• 16 Pull-ups (6 Bar MU for Rx+)

A)
4 Rounds Of 1 Minute On / 1 Minute Off:
• Wall Ball (#20/14 Rx; #30/20 Rx+)
• Rest 1 Minute
• Alternating DB Snatch (#35/25 Rx; #50/35 Rx+)
• Rest 1 Minute
• V-ups (Toes to Bar for Rx+)
• Rest 1 Minute
• Burpee Box Jump Overs (24”/20”)
• Rest 1 Minute

B)
3 Rounds For Quality:
• 20 Plank Hip Dips
• 30 Weighted Russian Twists
• 50 Mountain Climbers

Strength
Front Squat [Video]
Take 12-15 minutes to find a challenging 3 rep Front Squat from the floor.

Conditioning
For Time:
1000m Row
35 Back Squats (#95/65 Rx; #135/95 Rx+)
500m Row
25 Back Squats

Conditioning
Every 10 minutes for 4 rounds:
400m Row
75 Double Unders (100 for Rx+)
25 DB Push Press (#50/35 Rx; 20 HSPU Rx+)
25 V -ups (20 T2B for Rx+)
400m Row

Strength
Take 10 minutes to find a challenging Clean complex:
Power Clean + Hang Squat Clean

Conditioning
For Time:
35 Bike Calories
30 Hang Squat Cleans (#135/95)
35 Bike Calories

Solo or Partner Workout
0-4 minutes: Row for Calories
4-6 minutes: Wall Ball Shots

8-12 minutes: Ski for Calories
12-14 minutes: D-ball to Shoulder

16-20 minutes: Bike for Calories
20-22 minutes: Pull-ups or Muscle-ups

24-28 minutes: Turf Width Sled Push
28-30 minutes: Turf Width Shuttle Run