Pre WOD:
Front Squat
3 sets of 8 reps @ 75% of 1 RM
WOD:
A, Bear Complex
5 set*1 Bear Complex for max
weight
Bear Complex= 1 Power Clean+1
Front Squat+Push Press+Back
Squat+Push Press
Start at 75% of 1 RM Push Press
and build up to todays 1 RM
B, 2 min on/2 min off*3
20/15 cal Row
Max Power Clean 60/45 kg (135/95 lbs)
Post WOD:
3 sets*12 Bent Over Barbell Row (RIR 2)
3 set*Front Lever Progression:
Level 3: Tucked Front Lever
Level 1-2: Banded Lat Pulldown