Part 1:
3 Sets
5 Bear Complex
*The Complex will be (without dropping the bar):
-Power Clean
-Front Squat
-Push Jerk
-Back Squat
-Rack Jerk
*Try to get all 5 Complexes done without dropping the bar
*Increase weight each set if the comfort level is there
Part 2:
7 Minute AMRAP
10 Goblet Squats
10 Hand Release Push Ups
10 Barbell Rows (95/65)