MetCon
3 RFT
1 Round Bear Complex (115/85lbs)
21 Pullups

*Bear Complex:
1 rep =
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 reps = 1 round

If the bar is dropped at all during the Bear Complex round athlete starts over from the beginning

Endurance
30:60x10
30sec ON:60sec OFF, all out efforts

Run: Use treadmill set at 10-12% grade, 0-30sec slower then 5k pace
Row: Set dampner at 10