PRIMER:
EMOM x 6
Odd: 60s Row
Even: Empty barbell Bear Complex
WOD: “Always Remembered”
Teams of 2
2001M Row Buy In
4 Rounds
9 Synchro KB Swings @ 70/53
11 Bear Complexes @ 155/105
Directly Into 2977M Row Cash Out
*Bear Complex is a Power Clean + Front Squat + Push Press + Back Squat + Push Press From Back
Modifications:
Bear Complex: Power Clean + Front Squat + Push Press + Front Squat + Push Press
Dumbbell:
Same Workout but with Modified Complex and DB Snatches instead of clean and Jerk
Bulletproof Shoulders:
2001M Row Buy In
4 Rounds: 9 Synchro KB Swings
Modified Complex with KB: 2 Swings + 2 KB Lunges in front Rack + 2 Waiter Squats
Bodyweight:
2001M Run
4 Rounds: 9 C2B
BW Bear: Burpee + Jumping Squat + HSPU + Jumping Squat + HSPU