Wednesday 3.20.19

Essentials:
A.
8 min EMOM
1. Strict Ring Pull x 4-6 reps Adjust rings to make rep range hard
2. Incline Push Up x 4-6 reps Adjust Bar to make rep range hard
8 min EMOM
1. Jumping Pull Up x 8-10 reps
2. Inch Worm With feet on Box x 3 reps

B.
Yearly Benchmark
‘Just a Bear’ (Scaled)
For Time:
Bear Complex x 100 reps 45/35
*Bear complex is (Squat Clean, Thruster, Back Squat, Back Thruster)

Fitness:
A.
8 min EMOM
1. Muscle Up (Ring or Bar) x 2-4 reps
2. Handstand Push Up x 2-4 reps Adjust deficit to make rep range hard
8 min EMOM
1. Chest to Bar x 8-10 reps
2. Handstand Walk x 25 ft or Wall Walk x 3 reps

B.
Yearly Benchmark
‘Just a Bear’
For Time:
Bear Complex x 100 reps 65/55
*Bear complex is (Squat Clean, Thruster, Back Squat, Back Thruster)

Performance:
A.
8 min EMOM
1. Muscle Up x 2-4 reps
2. Strict Handstand Push Up x 2-4 reps Adjust deficit to make rep range hard
8 min AMRAP
1. Chest to Bar x 8-10 reps
2. Handstand Walk x 25ft

B.
Yearly Benchmark
‘Just a Bear’
For Time:
Bear Complex x 100 reps 65/55
*Bear complex is (Squat Clean, Thruster, Back Squat, Back Thruster)