MOBILITY & WARM UP
EMOM 12:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.

CONDITIONING
“Li Zuffiatelli 2.0”
AMRAP 60 MIN in team of two
Max Meter Row
every 5 min
A: perform 1 Round of Bear Complex
B: Perform 1 Round of Cindy
Change scheme and return on the Row

1 Round of Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
1 Round of Fat Cindy: 7 Chest To Bar – 14 Deficit Push Ups – 21 Sand Bag Bear Hug Squat
@ Bear Complex#62/43 – @Fat Cindy #deficit 2×20/10-Sand Bag 25/15

Competitor: Bear Complex #70/50 – Fat Cindy #Deficit Handstand Push Ups – Bear Hug 50