5 min Kipping work
5 min Handstand work
10 rounds (30 minutes) – EMOM, complete:
-Minute 1 = 150m max effort row
-Minute 2 = 1 round of bear complex (Work up to a max for the day)
-Minute 3 = rest
-I rep of the bear consist of 1x power clean + 1x front squat + 1x push press + 1x back squat + 1x push press behind the neck. 1 round will be linking that sequence above for 7 reps. These must be touch and go reps but feel free to link the movements together.