"THE BEAR"

5 rounds, 7 sets per round of:

• Power Clean
• Front Squat
• Press
• Back Squat
• Press

Increase weight each set. Hold on to the bar during the entire round. If you set the bar down during the round = 5 burpees. Post loads to comments.

METCON

For time:

• Thrusters, 21 reps
• Pullups, 21 reps
• Power Clean, 15 reps
• Ring Dips, 15 reps
• Overhead Squats, 9 reps
• Man Makers, 9 reps

Post times to comments.

SPLIT JERKS & "EVA"

SPLIT JERK

• 5-5-5-3-3-3 reps

Post loads to comments.

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"EVA"

5 rounds for time:

• 800m run
• 30 Kettlebell Swings
• 30 Pullups

Post times to comments.

"BARBARA"

5 rounds for time:

• 20 Pullups
• 30 Pushups
• 40 Situps
• 50 Squats

Rest exactly 3 minutes between rounds. Post times to comments.

DEADLIFTS & SPRINTS

DEADLIFTS

• Warm up 2x5xbar/25#
• Sets of 3 reps
• Add 10# every set until no longer able

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SPRINTS

• 8x200m
• 30 second recovery between sets

Post loads and times to comments.

TIME TRIAL & TABATA FGB

Time Trial

• 2 Miles

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Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are wall ball, the second 8 are sumo deadlift high pull, the third 8 intervals are box jumps, and finally, the last 8 intervals are push press. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

CHIPPER

For time:

• Bench Press (95#/45#)
• MB Clean (16#)
• Push Press (45#/25#)
• Floor Wipers (95#/45#)
• Deadlifts (135#/95#)
• TRX Y
• Plate Overhead Walk (45#/25#)

Post times to comments. 50 reps per person, 100 reps split per team of 2 people, 125 reps split per team of 3. 1.5 building lengths for 1 person and 3 building lengths for team of 2, 4.5 building lengths for team of 3.