A) 15 Mins Rope Climb work

B) 4 Rounds
1 Min DU
1 Min Abmat
1 Min Airdyne Cal
1 Min Handstand Hold
1 Min Rest


A) Bear Complex
Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press (have bar land on chest, in front-rack position).
* Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
*Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
*There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.