Warm-up – 15 minutes
Mini flight simulator – 5 minutes
5-10-15-20-25-30-25-20-15-10-5
Unbroken dubs
Mobilize overhead position/rack jerk postion and squat position.
Warm up the bear complex
Strength –
EMOM for 10 minutes
1 Bear Complex
Hands do not leave the bar
WOD
7 Minute AMRAP
Acending ladder of
Bar Muscle Up
Power Clean
Rest 10 minutes
7 Min AMRAP of
15 Ring dips
50 double unders
Games (205/155)
Regional (185/135)
Open (165/110)