For time:

- Run 5K

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- Burgener warm-up; see demo here.  Work multiple repetitions with light weight while concentrating on form.

“The Bear Complex”

5 rounds for weight of:

- 7 sets of the following sequence:

     - Power clean - front squat - push press - back squat - push press

     - During each round, the bar only touches the ground just before the power clean (touch and go).  You can rest in the rack position; do not rest with the bar on the ground.  Rest as needed between rounds.  An example video is here.  The goal is to complete all seven sets of one round with the max weight possible.  Two tips:  1) Start with a light weight and work your way up.  2) Rest (if you need to) with weight in the rack position for the back squat before doing a push press and beginning the next set.  Enjoy!

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- 30 x muscle-up

- Scale muscle-ups as needed to maintain intensity:  4 regular pull-ups and 4 regular dips for every muscle-up or 2 ring pull-ups and 2 ring dips for every muscle-up.

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- Swim 800m

- For the rocks out there, take breaks as needed; just get the work done.

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- Push press:  3, 3, 3, 3.  Build to your 3RM.  Focus on extending the hips before beginning the press (core-to-extremity movement).

As many rounds as possible in 15 minutes of:

- 5 x pull-up

- 10 x kettlebell swing (70#)

- 15 x knees to elbows

- 20 x double-under

- Scale kettlebell swings (lighter weight) and double-unders (3:1 singles to doubles) as needed.

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- 1RM weighted pull-up.  Use a strap or one of the weight belts with a chain to attach the weight.  Or just hold a kettlebell between your feet.

For weight:

- Back squat:  5, 3, 3, 2, 2, 2, 1, 1, 1, 1

- Focus on depth and keeping your chest up.  Keep the weight manageable as you decrease the reps.

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21-15-9 reps for time of:

- Deadlift (225#/185#)

- Handstand push-up

Scale deadlifts (less weight and / or reps) and handstand push-ups (feet against the wall, feet over a bar, feet on a box) as needed.

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Skills and drills:

- Max consecutive muscle-ups.  Start from a hang at the bottom, and finish when your feet touch the floor.  If you don’t have muscle-ups, work on the progression; see an example of one here.  You can also do this with your feet on the ground.  Focus on throwing your body “through the window” into the dip position after you do your pull.  If you can’t get the progression, work on ring pull-ups and ring dips.

With a continuously running clock, run one mile while completing 15 push-ups at the top of each minute.