The Bear Complex
In 40 mins complete 7 sets of the following sequence:
Power Clean to Front Squat to Push Press to Back Squat to Push Press.
For 5 Rounds
Rest between rounds as needed. Record your max weight.
Bear Complex Notes:
You may complete a Squat Clean Thruster to replace the Power Clean, Front Squat and Push Press, however FULL extension is required on all presses and a FULL Squat is required on both the front and back squats.
There are plenty of demo videos available but here is a nice one from Rob Orlando:
The November Challenge
3 mins of Wallballs for max reps