Strength / Skillwork

Bench Press
10-8-8-5-5-5-5
BB-50-65-85-85-85-85

Use safety catches and spot each other!

WOD

Bear Complex
Warm-up and then 1-1-1-1-1
Each single set of the bear complex will be for 7 cycles without putting down the bar. Record your best (heaviest) bear complex.

Elements

Burn! 11

10 Rounds, 50:00 Cap
250m Row (Yellow)
5 DB Thrusters (Red)
10 Burpees (Red)
15 Air Squats (On way back to yellow)
10 Leg Raises (Yellow)
5 Push-ups (Yellow)
Rest until you are in green or 1:00 if you don’t have MyZone after every round. The Rest counts towards your score.

Rx: 30s/20s DB, Hanging Leg Raise
Rx+: 45s/30s DB, Toe to Bar