A) Strict Press.Pause Push Press 3.3
Build to a heavy for 4 sets, rest 1:30-2:00 between sets.
Pause at bottom of dip during push press
B) Pulling Volume accumulation
Accumulate 40/30 Strict Pull up Sc. 75/50 Ring row
Every time you break *25ft seal walk
C) 6min AMRAP
3, 6, 9, 12, … etc
med ball cleans
After each set run 100m
D) Core
Tabata 20sec on / 10sec off for 8 rounds
flutter kicks
v-tucks
E) Bedlam Armor
15min AMRAP 10-9-8-7…1
Cal row
Burpees over rower
KBs
*start over if time has not ran out