Flip it Friday

Metcon first

4 min Amrap

5 Thrusters 95/65

10 Box jumps 24/20

Strength second

OT2Min for 20 min

One round of the Bear complex

1 Deadlift + 1 Hang clean + 1 Front squat + 1 Push press + 1 Back squat + 1 Push press

All movements must be full range of motion you may not squat clean, however you may combine the squats and Push press into a Thruster if you so choose. Start at about 55% of your 1rm thruster, the goal is to add weight each round and record your heaviest complex completed.