A) 4-6 reps of complex
Back Rack Lunge R + Back Rack Lunge L + Back Squat
rest 2:00-3:00 x 4 sets

B) 5min AMRAP
12/10 Cal row
8 Box jump overs
rest 2:00

5min AMRAP
100m run
8 pull ups
8 push ups
rest 2:00

5min AMRAP
100ft Plate Push
8 Dball Cleans (4 if using the 100lbs)

C) Core
12-15 V-ups
6-8 Alt. Crunches per side with legs raised
:15 hollow hold
Rest 90 sec x 4 sets

D. Bedlam Armor
8min emom
Even: 4-6 strict Pull ups @1111
Odd: 12-15 ring row

8min emom
Even: 4-6 strict dips @1111
Odd: 8-10 tough floor press

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