A) 5 rds for load of Bear Complex
bear comp = 1 power clean, 1 front squat , 1 push press, 1 back squat and 1 behind neck push press. do the above 7 times = 1 rd
work to increase load , rest as needed between rds 20 min allowed and must not drop bar in the rd for it to count.
B) 3 rds for time of
60 double under
14 pull ups
C) perform 2 x ME L sit in rings.