All Levels:

 

A.  10 min. for finding a heavyish  Bear complex

 

B. 8 min. AMRAP:

10 Wall-balls

16 DB snatches 45/35 lbs 

 

C. For time:

60 Sit-ups

 

Advanced Class:

 

A. Every 90 sec. for 12 min.:

2 Bear complexes with ascending weight (do not put the bar down between the complexes)

 

B. 8 min. AMRAP:

10 Toes-to-bars 

16 DB snatches 45/35 lbs 

Rest 4 min., then...

100 WB shots 20/14 lbs

 

C. 3 Rounds not for time:

20 Windshield wipers

10 Sit-ups w. bar