Strength:

every 45 seconds for 15 rounds 1 bear complex

(work up to a heavy single)

WOD: 12 minutes time cap.

(1-1,2-2,3-3... reps of)

hang power clean (50/30)

push-up

Accessory: EMOM 9 min.

min 1: 8-10 dumbbell arnold press

min 2: 12-15 glute bridge

min 3: 10-12 bent over dumbbell row