A1) 6-8 Single arm Ring row @12X2, rest 1:00
A2) 6-8 CGBP, tough @31X1, rest 1:00
x 3
B) 5-7 clapping push ups + 15ft R plank walk + 5-7 clapping push ups + 15ft L Plank walk
10 kneeling banded lat pull downs @1131
rest 1:00 x 3
C) For Time
1-10 Overhead Squats (115-75) (95-65)
10-1 Chest to bars (Pull up, Ring Row)
D) CORE
6-8 banded Palloff rotations each side, @31X1
10-12 toes to rig with 3 sec lowering
Rest 1:00 x 4-5 sets
E) Bedlam Armor
Rowing sets
250m row @85-90%
Rest 1:00 x 10 sets