10 Rounds
3 Bear Complex
10, 9, 8….1 Pull Ups
100m Run
*Bear Complex = Power Clean + Front Squat + STOH + Back Squat + STOH
+
For quality / Partition as needed
100 Hollow Rocks
70 GHD Hip Extension / BB Good Mornings
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
EMOM (skill work) – 12
Odd – CTB/Butterfly/kipping PU or Muscle Ups
Even – HSPU/HS walk/Wall climbs – Get on your hands
+
EMOM – 10
Odd – 10 (total) Front Rack Lunges
Even – 6-10 Burpee Box Jump Overs 24/20
+
Mobility
– Open the hip – couch stretch, banded Lunge
– Thoracic Spine Rollout w/KB or BB
A1. High Box Jumps 3×5; r/r – 45s
A2. Triple Broad Jump 3×2; r/r – 45s
A3. 3 x 5 strict HSPU + ME Kipping; r/r – 45s
A4. 3x30s L-sit/L-Hang; r/r -45s
+
Every 2min for 10min (5 sets)
200m Run
7 Back Squats
———–
Also a good hip strengthening movement for those of you working on TTB
“Heavy” backsquat weight and “heavy + 200m run” backsquat weight are two very different weights. As I learned this morning.
5 sets
6 Alt Pistols
rest 30s
8-15 CTB Pullups
rest 1 min
+
6 sets
8 Heavy KB swing
6 Burpees
100m Sprint
rest 90s
———
A. Build to a 1RM Press
B. 2 sets of ME Push Press @100% of A
+
AMRAP-10
5 FS @55% 1RM FS
7 TTB-Pullups
——-
I posted this video on the blog a while ago, obviously quite inspirational for me at the moment. For those that don’t know I am having wrist surgery today (Monday), so I may not see you this week. Thank you all for all your kind words, prayers and support.
Good luck today, Matt! Can’t wait to see you back in the gym with a fully functional wrist! 
What an inspirational video. You will be back, and better than ever, in no time! Good luck buddy.
Get well soon! By the way, I read some scientific studies suggesting that “Bolting Up” at least twice a day can lead to faster recovery times. But who knows, they were only scientists, talking about official science stuff.
OMG! Poor Bear… The music though is quite catchy!