Strength / Work Capacity

Work up to 1rm Bear Complex
1x Bear Complex =
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
5 rounds unbroken

Worked to 155#

Then:
AMRAP 6 min.
5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 9

Then:
AMRAP 6 min.
3 Deadlifts @ 275#
6 Burpees

Rounds: 7 + 4

Then:
3 Rounds for time of:
20m Handstand Walk
10 Burpee 180s
7 KB Clean and Jerk @ 2x 53#

After three rounds immediately complete:
Knee Jump + Box Jump from 20" 24" 24" 30"

Time: 8:05

OHS

Overhead Squat 5x2
Worked up to 165#

Then:
3 Rounds for time of:
10 KB Clean and Jerk @ 2x 53#
20 Wall Ball Shots, 20lbs.

Time: 7:17