WOD

Kip Swings

Squat Therapy (variations)
wall climb + handstand

Bear Complex Prep
Kipping Pull-up Progression

RX: Bear Complex (3-2-1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Find heaviest weight you can do for 1 rep

RX: Metcon (AMRAP – Rounds and Reps)

Amrap 7mins
5 Clusters @ 65-70%
10 Pull-ups

Cluster = Squat Clean into Thruster
No Pause between movements.

RX+: Metcon (AMRAP – Rounds and Reps)

Amrap 7mins
5 Clusters @ 70%
10 C2B Pull-ups

O1: Metcon (AMRAP – Rounds and Reps)

Amrap 7mins
5 Clusters
7 Assisted Chest to Bar Pull-ups

O2: Metcon (AMRAP – Rounds and Reps)

“Amrap 7mins
5 Power Clean + Front Squat + Pushpress
10 Ring Rows