500m row/3min SU/DU’s
2 rounds-10PVC ,PT, GM, OHS
5 push ups, 5 superman, 5 hollow BR, dips
Empty bar 2×5 of Bear Complex movements
WOD for Quality 5 rounds/35 min cap
7 reps of Bear Complex. Add weight after each cycle of 7.
If you fail before finishing a cycle drop back weight and complete with that weight…..
the following 5 movements=1Bear Complex
1- Push Press
1- Back squat
HSPU. Kipping Pull Hips, DU’s