A1) 8-10 single arm bent over row / arm , pause at top, rest :30-1:00
A2) 4-6 CGBP, tough @31X1, rest 1:00
x 3 sets
B1) 4-6 Ring archer push up / arm rest 1:00
B2) 8-10 Reverse hollow banded pull backs @30X1
rest 1:00 x 3
C) 11min AMRAP 3.3, 6.6, 9.9, …
Hang Squat Cleans (115/75) (95/65)
S2OH
D) CORE
12min emom
:40 spiderman plank
:40 dbl leg mountain climber
:40 hip raises
E) Bedlam Armor
Rowing sets
500m row @85-90%
Rest 2:00 x 6 sets