For time:
Row 3,000 meters

*Row in 3-minute intervals—after 3 minutes of rowing, stop and do 25 air squats and 15 push-ups, then return to rowing for the next 3-minute interval.

Gwen
15-12-9 reps:
Clean and jerk

Each set must be touch-and-go at the floor only. Even a re-grip off the floor is a foul. Use the same load for each set. Rest as needed between sets.

Marco
3 rounds for time:
21 pull-ups
15 handstand push-ups
9 thrusters (135/95 lb.)

Rest Day

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Watch “The Clean and Jerk” from CrossFit.com

12-minute AMRAP:
12 dumbbell push presses (50/35 lb.)
9 dumbbell front squats (50/35 lb.)
6 strict pull-ups

Jenny
20-minute AMRAP:
20 overhead squats (45 lb.)
20 back squats (45 lb.)
400-meter run

3 rounds for time:
50 double-unders
100 single-unders
20 sumo deadlift high pulls (95/65 lb.)

—Then—

Accumulate:
50 GHD sit-ups
50 hip extensions
2 minutes of hollow hold
2 minutes of arch hold

Rest Day

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Read “Sugar and Sight” from CrossFit.com

20-minute AMRAP:
5 strict knees-to-elbows
10 push-ups
15 medicine-ball cleans (20/14 lb.)

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Olympic Lifting Class Reminder: Coach Marie holds Oly classes every Wednesday at 7 p.m. and Sunday at 11:30 a.m. Join her to learn the mechanics of the Olympic lifts—the clean and jerk and the snatch. You can drop in at any time. If you have questions, email Marie at marie@crossfitsantacruz.com.

Bear Complex
5 sets of the following sequence:
7 rounds of:
1 power clean
1 front squat
1 push press
1 back squat
1 back-rack push press

*Rest between sets as needed. The goal is max load in a set. No changing the loading during a set.

Rules of the Bear Complex:
1. No resting on the ground (even to re-grip). Failure to do so designates a failed set and the athlete must stop.
2. Failed sets absolutely count as one of your 5.
3. Athletes can break up or combine the movements as long as the following are met: the clean starts at the ground and finishes standing with the hip at full extension, squats go below parallel and push presses finished locked out overhead.
4. Push jerks are acceptable. 
5. There is no time component for a set. The athlete can rest anywhere EXCEPT on the ground. 
6. Athletes perform 7 rounds of the sequence to get through one set. There are 5 sets.