The 0800 workshop today will be a muscle-up clinic – come get one.

For max load moved, on the minute, every minute for 20 minutes:
Even minute: 1 Bear Complex*
Odd minute: 8 Toes to Bar

* One Bear Complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
You can combine movements. You can do a squat clean into a thruster into a back squat and into a rack thruster. You can deadlift off the floor (after you tap and go) and do a hang power clean. The combinations are endless. You can rest while holding the bar at any part of the body.

Post total load moved to comments.

GHD sit-up – you’re doing it wrong.