a) 4×4 Tough Pause Push Jerks, rest 1-2:00 between sets
*2sec pause in dip *2 sec pause on receiving the bar on rebend
B) 4×4 Pause Front Squats @ 33X1
Build with each set and rest 2:00 between
C) 8min AMRAP
3.3, 6.6, 9.9, etc…
T2B
Goblet Squats 53/35
burpees
D) Bedlam Armor
Map 2 1:00 on/1:00 off @ 85-90% effort
150m run
AMRAP KBS (53/35)
rest 1:00
150m row
AMRAP Box Jumps (24/20)
rest 1:00
x 4 sets
rest 3-5min
50 DU/ 75 singles
AMRAP no push up burpees
rest 1:00
10/7 Cal AD
AMRAP DB snatch (53/35)
rest 1:00
x 4 sets
E) Core
10 rep deadbug with a 2 second pause between reps (L&R is 1)
10 arch pulse with a 2 sec pause at top of each rep
10 hollow tuck with a 2 sec pause in tuck and hollow
Rest as needed between sets x 4 sets