| A1) 6-8 Goblet Cossack Squat / leg , rest :30 between legs, @22X1 |
| A2) 6 BS Reps @20X1 @55-60% of 1 RM @20X1 |
| rest 2:00 between sets x 3 |
| B) 3 min AMRAP |
| 10/7 Cal Bike SPRINTS |
| 8 Goblet Squats (53/35) |
| rest 2:00 |
| 3 min AMRAP |
| 100m run |
| 10 DB push press (50/35) |
| Rest 2:00 |
| 3min AMRAP |
| 30/25 Cal row |
| Amrap T2B |
| Rest 2:00 |
| 3min Amrap |
| 100 DU |
| AMRAP KB snatch (53/35) |
| C) Core |
| 8-10 reps of ea |
| Hip raises |
| Leg raises |
| Flutter kicks |
| V-tucks |
| Rest as needed btw sets x 4-5 |
| D) Bedlam Armor |
| 15 min EMOM |
| 1. 8-10 seated DB Strict Press |
| 2. 8-10 supinate barbell pendlay row |
| 3. 8-10 pikes on rower |
| burnout |
| 3 rounds |
| 25 banded pull aparts |
| 15 Db oh tricep Extension |
| 15 hammer curl |
| rest as needed |
