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Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets

Pre-Mobility: Squat mobility x 12

Health and Fitness
A .Four sets of:
A1. Front Squat x 6-8 reps – suggested loading 60%, 65%, 70%, 75-77%, Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111, Rest 45 seconds
A3. Suitcase Carry x 100 feet each arm (55/35) , Rest 45 seconds

B. For time:
10-8-6-4-2
Bear Complex (bar only)
Situps
Classic:

A. Four sets of:
A1. Overhead Squat x 6-8 reps (if mobility doesn’t allow then do front squat), Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111, Rest 45 seconds
A3. Suitcase Carry x 100 feet each arm (55/35) , Rest 45 seconds

B. For time:
10-8-6-4-2
Bear Complex (95/65)
Toes to Bar
Notes: The bear complex is done as the following
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
C. Mobility: pigeon plank and tree