SKILL: Shoulder Press 75% 3x3.

If you don't have a max shoulder press -find one instead of 3x3.

METCON:

BEAR COMPLEX is a combination and non-stop movement of the bar. You may clean, press, squat in any combination you can create. The bar CANNOT touch the ground or stop moving. If it does 10 BURPEE PENALTY due at end of WOD. 

3 min: PAPA BEAR COMPLEX 65/95 - no more then 50% of max press.

Rest 3 min ( active rest - move around )

2 min MAMA BEAR COMPLEX

Rest 2 min

1 min CARE BEAR COMPLEX

Score weight used and penalties

* 10 burpee penalty for every drop

COOL DOWN:

100 DBL unders  ( few sets as possiable. Complete while tired from above )

Shoulder band work