Bear Complex - 6 reps constitutes one set, do one set then move up in weight.  This is a warm up.
75#, 85#, 95#, 105#

10, 8, 6, 4, 3, 3, 3 Back Squat

then Chipper:

15x Back Squat at 90% 3RM, 60x Weighted Step-ups, 400m Farmer Carry

AMRAP 20 Min of:

4 x Muscle-Ups
8 x Hand Stand Push-ups
12 x Pistols (6 each leg) if you cannot do pistols do weighted lunges

1.5 mile timed run, 100 x arm haulers, 100 situps

1)
Step-Ups w/ BB (24# Step)
12 each leg @ 95#
10 each leg @ 105#
8 each leg @ 115#

2)
Duck Squat w/ 110# DB + Air Squats
Do 10 reps of each for 10 rounds

3)
The Bear
(Power Clean to Front Squat to Press to Back Squat to Press = one rep)
7 reps @ 95#
7 reps @ 115#
7 reps @ 135#

Bear was a bad idea

Warm Up on Bike (Intervals)

12, 10 , 8, 6

Hang Squat Cleans

Box Jumps

6,5,4 (Bear Complex), 12, 10, 8 (Back Squats)

Perform 6 Bear Complexes and on the press following the back squat lower the bar back on to your back and perform 12 back squats, then repeat with 5 Bear and 10 Back Squats

3 Rounds of 10 Reps

Leg Press

Good Mornings (95#)

10x each side ab twist on decline bench with 25# plate or DB

Calf and Ab Circuit.