2024-06-14 WoD

WARM

400m run
2 rounds
{
1 min airdyne
spidermans
inchworms
10 front squat 45#
10 back squat 45#
10 scap pulls
10 cossack squat
20s SU
}

MAIN

A. 4 rounds, not for time
{
Bear Complex:
{
PowerClean
FrontSquat
PushJerk
BackSquat
PushJerk
} 
20 DU
3 Strict pullups
}
75, 95, 115, 135(didn't lower to neck on last one)

B. For time, 20 min cap (I did 2x the reps presribed for the backsquat, which were 5,10,15,20)
{
10 BackSquat 135#
5 strict pullup
50 DU
20 BackSquat 115#
10 strict pullup
50 DU
30 BackSquat 95#
15 strict pullup
50 DU
40 BackSquat 75#
20 strict pullup
50 DU
}
time: 15:39