Bear Complex
5 Rounds 
Complete the following sequence 7 times each round 
Power Clean 
Front Squat
Push Press
Back Squat
Push Press
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3 Rounds
 
400 meter run
50 Double Unders
10 Ground to Overhead
 
ADV - 135+ / 95+
INT 115 / 75
NOV 95- /53-
photo 2
10 min EMOM
 
minute 0 - 3
3 hang squat Cleans
 
minute 3 -7
5 Hang Squat Cleans
 
minute  7- 10
6 Hang Squat cleans
 
ADV - 135 + / 95+
INT 115 / 75
NOV 95 - /53-

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2 Rounds
 
12 Pull Ups ( ADV c2B)
25 American KB Swings
25 Goblet Squats
Run to gate and back 
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Annie (10 minute time Cap)
 
50 - 40 - 30 - 20 - 10
 
Double Unders
Situps
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Karen

150 Wall Balls (20/14) 

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