10/10 Bear

Warm-up/Skill
30 HSPU for time
any way possible
+
2 x 1min of max rep air squats

Strength
Press Complex
5 sets of the following complex
1 strict press + 2 push press + 3 push jerks
Increasing in weight



WOD
3 rounds of
3 reps of Bear Complex    (Mens Speed=95# / Power=135# --- Womens S=65# / P=95#)
10 pull-ups
10 ring dips

NOTE: 1 rep of Bear Complex =
1 power clean
+
1 front squat
+
1 push press (from front rack to back squat position)
+
1 back squat
+
1 push press (from back to front)

-All 3 reps must be completed with out dropping the bar