| A) 4x 3 pause split jerk, rest 90sec – 2:00 between sets |
| *Build to a tough working weight for all sets, pause for 2 at dip and receiving position |
| B) 5×2 Pause Front Squats @ 33X1 |
| Build with each set and rest 2:00 between |
| C) 6 min AMRAP |
| PC (135/95)(115/75) |
| 8 Box jumps (24/20) |
| *PC reps start at 3 and go up by 3 every time. BJ stay the same |
| rest 3:00 |
| 50 burpees FT |
| D) Bedlam Armor |
| 5min AMRAP |
| 150m row |
| 8 R arm KB/DB snatch |
| 8 L arm KB/DB snatch |
| rest 3:00 |
| 5min AMRAP |
| 10/7cal AD |
| 10 slam ball |
| rest 3:00 |
| 5min AMRAP |
| 100m run |
| 40 mountain climbers |
| E) Core |
| 8 Plank DB drag |
| 8 spiderman plank per side |
| :30 arch |
| rest 1:00 x 4sets |
