Strength
Bench press
3RM
Workout
5 RFT
35 double unders
5 Bear complex (115/75)
^10 burpee penalty on the spot if you drop the bar or rest the bar on the ground (opening hands to regrip=rest).
*Bear complex is 1 rep each of a power clean, front squat, push press, back squat, behind the neck (BTN) push press. You must complete this 5x each round. It can be combined as one fluid/continuous movement, such as cluster from the ground to a BTN thruster. As noted above, a break from the bar means a 10 burpee penalty on the spot. This includes opening your hands to regrip the bar if/when it’s on the ground. DON’T DO THAT IF YOU DON’T WANT TO DO BURPEES. You can rest with the bar overhead, behind your neck rack position, or in the hang. This should also be a weight that you can comfortably move through. I’m not saying it should be easy, as you might need to rest, say, with the bar on the back of your neck, before doing the back squat to the BTN push press.
As for the double unders, you shouldn’t spend more than 1 minute on them even if you’re scaling to 15 or even 10 good attempts.