Strength:

every 45 seconds for 20 rounds 1 bear complex

(start with a light weight and climb up to a heavy single)

WOD: AMRAP 12 min.

8 hang power snatch (45/25)

8 pull-up

8 dumbbell box step up over (45/35) (24/20)

CORE: 3 rounds

20 v-up

60 seconds plank

30 kettlebell russian twist