Tuesday

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Ian Berger, 300 pound bear complex.

Strength
Back Squat 3 sets of 6-8 @ 75%
Rope Climb between sets 2 at a time for dudes

W.O.D.
2 Rounds
1 Lap Med Ball Run
30 Wall Ball
Run to mailbox and tag it with Med Ball
10 Deadlifts (225/155)
Run to Mailbox and tag it
50 Double Unders.

Tuesday

Strength
Squat Clean 1 1 1 1 1 1
Weighted Pull Up 1 1 1 1 1

W.O.D.
5 rounds
20 Wall Ball
20 Russian Twists
10 Med Ball Sit to Stand & Slam
Run 1 Lap with ball

YOU MUST hold and control MB for the entire 5 rounds of the workout. 5 burpee penalty anytime ball leaves hands except during WB & Slam (this includes loss of control on the WB as well)