A) PS+Hang Snatch + OHS
Build to a tough for 6-8 sets, rest 2:00 minutes
B) Partner WOD – 15 min AMRAP – partition as needed
100 Wall balls
80 BJ overs
60 plate ground to overhead (45/25)
400m run **together**
C) Core – 12min EMOM
1- :30 weighted plank hold
2- :30 tough heavy KB FRONT RACK hold
3- :30 tough KB OH HOLD
D) Bedlam Armor
IGT (Interval Gymnastics Training)
1:00 row @75%
4-6 Box push ups
4-6 strict PU
rest walk 1:00 x 8 sets