A) 3 tall clean , tough load, Pause at bottom of squat for 2 sec
rest 1:00-2:00 x 4 sets
B) Barbell Cycling – Power Clean
8min EMOM
1- 200m run (Scale to 150m if takes longer than 45sec)
2- 3 Tough, tng PC 70-75% of 1RM
C) 100 Push Ups for Time
After every 25, complete:
20 AS
5 MU/BMU (c2b)
D) Core
12min EMOM
1: :30 weighted plank
2: :30 alligator roll
3. :30 dbl leg mountain climbers
E) Bedlam Armor- AD Intervals
1:30 AD @ 85 %
1:30 rest
x 6 sets
*aim for consistent effort. Sustain RPM for that period of time for all sets.