| A) Every 90 seconds for 8 sets hang clean + clean |
| *build with each set. pause for 2sec at knee for hang clean |
| B) 1 PC every 20sec for 5minutes |
| at 75% of 1RM |
| C) 10min AMRAP |
| 400m run |
| 15 KBS |
| 15 Goblet Squats |
| D) Bedlam Armor |
| 125/100 cal row or 80/65 Cal AD for time |
| **Every 2minutes get off rower and perform |
| 10 alt. KB/DB snatch |
| 10 push ups |
| E) Core |
| 8-10 hip raises |
| 8-10 crunches with legs raised |
| 8-10 jack knives |
| 8-10 leg raises |
| Rest as needed x 4-5 sets |
