2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

1 High-Hang Clean + 1 Hang Clean + 1 Clean

3 RDS of Variable AMRAPS:

AMRAP 5:
60 Double-unders
15 Bear Complex
**Rest 4:00**

AMRAP 3:
30 Double-unders
10 Bear Complex
**Rest 2:00**

AMRAP 1:
15 Double-unders
5 Bear Complex

*The rest to work ratio should allow you to give 100% effort and recover enough to repeat. Control breathing but don't stop moving in the AMRAPs.

Bar Weight:
Rx+ 155/105
Rx 115/85
Sc Wt: Moderate.  Should be heavy enough but able to move fluid & without hesitation through movements.