A1) 4.4 Kneeling alt. Strict press+ kneeling alt. push press per arm, pause at top, rest :30-1:00
A2) 8-10 Inverted Barbell Row pause at top rest :30-1:00
A3) :45-1:00 wall sit
Rest 1:30-2:00 x 3 sets
B) Benchmark WOD
1 Round of Kelly
“Grace”
30 Clean + Jerks (135/95)(115/75) **can power clean the reps**
1 Round of Kelly
**can power clean the reps**
Kelly
400m run
30 box jumps
30 wall balls
C) CORE 4rds x 90 sec rest b/w sets
8-10 weighted sit up @ 3sec down
8-10 Superman Pulse (arch pulse)
:45 Plank KB drag
D) Bedlam Armor
5 Rounds
250m row
8 R arm KB snatch / 8 L arm KB snatch
8 burpees