A) PC+Hang Clean+FS+S2OH 1.1.1.1
Build to a tough for 6-8 sets, rest 2:00 minutes
B) Partner WOD
Accumulate as many Cals on rower in 18min Partner 1: row
Partner 2: 1 rd
100m run,
10 DL
8 HPC
6Front rack lunges
Partner 3: rest
Weight: 115/75, 95/65
C) Core
:20 flutter kicks
:20 6 Inch/Leg Raise Holds
:20 Straight Leg “Around the Worlds”
*10sec in each direction*
rest 1:00 x 4 rounds
D) Bedlam Armor
IGT (Interval Gymnastics Training)
AMRAP Strict HSPU / Box HSPU
1:00 AD @75% effort
rest walk 1:00 x 5 sets
3-5 Ring pull ups
1:00 Row @75%
rest walk 1:00 x 5 sets