A: Metcon (Time)

3 Rounds for Time

400 meter Run

7 Unbroken* Bear Complexes (135/95 lb)

* Burpee penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd; 7 Burpees for each subsequent drop)
1 Bear Complex consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press. Athlete may drop the bar between Bear Complexes, if necessary, without penalty. But if the athlete drops the bar during a Bear Complex, a penalty is incurred, and the Bear Complex rep must be repeated.

Background: This Hero WOD is dedicated to Police Officer Michael Langsdorf of North County Police Cooperative, Missouri who was killed in the line of duty on June 23, 2019.

At the time of his death, Officer Langsdorf was speaking with an individual who was allegedly attempting to cash fraudulent checks. When the contact turned to a struggle, Officer Langsdorf was shot by the man, who was apprehended a short time later.

Officer Langsdorf had served with the North County Police Cooperative for only three months and had previously served with the St. Louis Metropolitan Police Department for 17 years. He is survived by his two children, fiancée, and parents.