Strength:

every 45 seconds for 20 rounds 1 bear complex

(start with a light weight)

WOD:

AMRAP 5 min.

40 pull-up

max. rep hand release push-up in the remaining time

rest 2 minutes

AMRAP 5 min.

60 hand release push-up

max. rep dumbbell snatch in the remaining time

rest 2 minutes

AMRAP 5 min.

80 dumbbell snatch (45/35)

max. rep pull-up in the remaining time