Warmup:
3 Rounds
10 Iron Cross
10 Air Squats
10 Situps
10 Pushups
10 Pullups
10 Back Extensions

Do some mobility work if necessary

WOD:
" Bear Complex"
Power Clean-1 rep
Front Squat-1 rep
Push Press-1 rep
Back Squat-1rep
Push Press-1 rep

7 Cycles of this sequence equals one round. This is not for time. Once you start a cycle you cannot put the weight down until your round is complete. There is a 25 burpee penalty for each time you set the bar down in a round. However, you can take as much time as you want between rounds. In other words, make sure your weight is the right weight for you. You will increasing weight with each round.