Bedam Thursday

1. A) Open Gym

-or

1. B) 30min AMRAP @ 75% effort

400m run / 400m row

1:00 no push up burpees

1:00 walking lunges

1:00 single unders

1:00 abmsu

-or-

1. C) 6x 2 Hang Clean + 2 below knee hang clean

@ 70-75% of 1RM

Rest 1:30-2:00 between reps