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