| A) Every 90 seconds for 10 sets, |
| Clean, build with each set to a heavy single for the day |
| B) For Time |
| 30 PS (135/95) |
| 30 PC (135/95) |
| 500m row |
| C) Core |
| 12Min EMOM |
| 1. :30 plank alt. knee crunch |
| 2. :30 L side plank pulse with a pause at top |
| 3. :30 R side plank pulse with a pause at top |
| D) Bedlam Armor |
| 15min AMRAP |
| 200m run |
| 9 slam ball over shoulder |
| 15 walking lunges with slam ball over head |
| 21 ABMSU |
