Build up to a Heavy Single Pause Bench Press (2-3 second pause at bottom) in 15:00

GRIZZLY– Open 21.3
15 Front Squats 65/95 M55/85
30 Toes to Bar
15 Thrusters 65/95 M55/85
-rest 1:00-
15 Front Squats 65/95 M55/85
30 Chest to Bar
15 Thrusters 65/95 M55/85
-rest 1:00-
15 Front Squats 65/95 M55/85
30 Bar Muscle Ups
15 Thrusters 65/95 M55/85
– Score is reps completed at the 15-minute time cap –

KODIAK– For total time:
15 Front Squats 55/75 M45/65
30 Toes to Bar
15 Thrusters 55/75 M45/65
-rest 1:00-
15 Front Squats 55/75 M45/65
30 Pull Ups
15 Thrusters 55/75 M45/65
-rest 1:00-
15 Front Squats 55/75 M45/65
30 Chest to Bar
15 Thrusters 55/75 M45/65

POLAR– For total time:
10 Dumbbell Front Squats (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Ring Rows
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Jumping Pull Ups
10 Dumbbell Thrusters (light)