Strength:

3 rounds

30 sec plank

rest 30 sec

30 sec right side plank

rest 30 sec

30 sec left side plank

rest 30 sec

Workout:

4 rounds

3 Bear Complex 95/65

10 Box Dips

10 Knees to Elbow

Bear Complex=power clean-front squat-push press-back squat-push press

all movements completed in sequence without setting bar down