Bear complex ....

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Strength

Bear complex
5 sets through; one set every 4 min for 20 min; Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Shoulder to Overhead

building in load each set

F: 5 sets; 8x Hang Power Clean + 8x Front Squat + 8x Push Press

P/As rx; Build each break = 10 burpee penalty on the spot. must go up in load each round

Conditioning

Teams of 2

5 min AMRAP

Bar Facing Burpee