Hair Bear
10x lateral hops
10x forward/backward hops
5x scorpion
10x single swings
10x slashers
Training:
1) 5 rounds
5x DB Floor press
3x Hair Bear
5x Floor Wipers
10x Dislocates
2) 10 minutes - AMRAP Work Capacity
10x goblet squats
6x Rowdy Rowdy Roddicks
8x situps
Comments:
Upper body strength + lower body work capacity = nastiness
Hair Bear = 5x pushups + 15 meter bear crawl