A1) 4.4 strict pronated Pull Up. Strict supinated pull up rest :30- 1:00
A2) 12-15 pikes on Rower, rest :30-1:00
A3) 5-7 dual KB front rack squats @32×1
Rest 1:00- 2:00 x 3 sets
B) Benchmark WOD
“Fight Gone Bad”
3 rds for total reps:
1:00 AMRAP wall balls
1:00 AMRAP PC 75/55
1:00 AMRAP Box jumps
1:00 AMRAP push press
1:00 AMRAP Cal Row
1:00 rest
C) Optional Core
10-12 jack knives
10-12 v tucks
:45 plank hold
rest as needed x 4-5 sets
D) Bedlam Armor
5 Rounds
15/10 cal bike
6-8 HSPU
100m run