A1) 4-6 kneeling alternating KB press / arm, 2sec down, rest 1:00
A2) 6-8 supinated Strict PU @1111, rest :30-1:00
A3) 4 – 1 and 1/4 front squats, tough
Rest 1:30-2:00 x 3 sets
B) Benchmark WOD
“Elizabeth”
21-15-9
Squat clean (135/95)(95/65)
Ring Dips (matador/box dips)
C) CORE
10 Plank hip side to side / side
10 Spider-Man plank / side
:30 Arch hold
Rest as needed x 4 sets
D) Bedlam Armor
18minute AMRAP
20/15 Cal AD
18 DB snatch
16 box jump overs
14 push ups