| A1) 6-8 landline press /arm @30X1, rest :30-1:00 |
| A2) R and L side pull up, 2-4 reps per side, rest :30-1:00 |
| A3) 6-8 Dual KB Front rack Squats @22X1 |
| Rest 1:30-2:00 x 3 sets |
| B) Benchmark WOD |
| “Nasty Girls”-ish |
| 3 rounds |
| 50 Air squats |
| 7 Muscle Ups (7C2B/PU+7dips) (7Ring Row +7 Push up) |
| 10 HPS (115/75) |
| C) CORE |
| 1:00 deadbug |
| 100ft R arm suitcase walk k |
| 100ft L arm suitcase walk |
| no rest x 4-5 sets |
| D) Bedlam Armor |
| 15min AMRAP |
| 250m row |
| 10 Devils Press |
