From a Friend

Got this one from Coach Rick Santa Maria of Crossfit Chula Vista while down with them over the summer

Warm-up:
Step-ups 2 min.
Jump rope 1:30

3 Rounds

“Bear Complex” (65/45)
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press
(perform each movement in order 5 times for one round)

Workout of the Day:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

RECOVERY:
Stretch (Glutes/Hams/Quads)...Foam Roll

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