Dip4 x 6-8 reps Team Workout – 14 minutesAthlete 1: Row 400mAthlete 2: Complete as many rounds as possible:Pull-up, 5Push-up, 10Squat, 15

Dual Dumbbell Front Squat4 x 6-8 reps “Annie”50-40-30-20-10Double UndersSit Ups

Bear Complex Review “Un-Bear-able”Complete as many rounds of the following as possible in 20 minutes:5 sets of the complexPower Clean, 1 repFront-Squat, 1repPush-Press, 1 repBack squat, 1 repPush-Press, 1 rep After completing 5 sets of the complex, low bear crawl, 60 feet.Post loads used to comments.

Zercher Squat15-13-11-15-13-11 Every minute on the minute for 12 minutes:Minute 1: AirDyneMinute 2: Air SquatMinute 3: Mountain Climbers

Barbell Body Row3 x 4.4.4 21-15-950-pound Walking LungeL-Pull-upV-up

Sumo Deadlift3 x 5.5.5 Team workout:7 Rounds: A1: Row for 3 caloriesA2: Dumbbell Thrusters, as many reps as possible

Dip3 x 3.3.3.3 As many rounds as possible in 9 minutes:Handstand Push-up, 1553 pound Russian Swing, 50 repsRing Dip, 1853 pound Russian Swing 50 repsPush-up, 2153 pound Russian Swing, 50 reps

Dual Dumbbell Front Squat 15-13-12-12 Every minute on the minute for 12 minutes:Odd: 20-pound Wallball 10′Even: Pull-ups

Team Workout: In 25 minutes, athletes one and two execute at many Squats and Push-ups as possible while athlete three completes a 250m row. Athletes one and two can only work while athlete three is rowing. The teams score is the total number of Squats and Push-ups completed in the 25 minutes.

Zercher3 x 12-15 Every minute on the minute for 12 minutes:Minute 1: Toes to BarMinute 2: 24″ Box Step OversMinute 3: Double Unders