Clang & Bang

— 10 Rounds for Time (5 Rounds Each)

Each Round:

●     1 Round of Bear Complex (per athlete, tag in/out)
 (1 Power Clean → 1 Front Squat → 1 Push Press → 1 Back Squat → 1 Push Press — all without dropping the bar)

●     Weight Options – (135/95-115/85-95/65)

●     6 Reps of Upper Body Work (choose one option per athlete)

Strict Handstand Push-ups

Kipping Handstand Push-ups

 Hand-Release Push-ups

Each athlete completes 3 rounds: (6 Rounds Total)

 Each Full Round (per athlete):

12-ft Handstand Walk or Seal Walk
 Seal Walk dragging 5# plates on toes

24-ft Dumbbell Front Rack Walking Lunges (50/35#)

Sprint back to Start Line
 (Seal walk athletes must carry their 5# plates back during the sprint.)

For Time:

60 Calorie Echo Bike

40 Devil's Press, advance every 10 reps

20 Single DB Box Step-Overs (20 in box, waterfall style)

Then with remaining time:

Max BMU / C2B / Pull-ups

Time Cap: 6 minutes per round
 Rounds: Best of 3 (like actual Tic-Tac-Toe games)

Setup:

●     Each team has 10 pound plates marked with either “X” or “O”

How to Play:

●     Both teammates must complete:

○     5 burpees

○     10 wall balls (20/14-14/10)

●     Then one partner sprints to place a plate on the grid.

●     Alternate turns until a team wins the game (3 in a row)