Happy New Year and welcome back Bedlam Fam!
Min 0:00-7:00 instruction
Min 7:00-9:00 set up for barbells and plates.
Min 9:00 – 15:00 this part with a partner only*
2min AMRAP S2OH (115/75) (95/65)
2min AMRAP HPC (135/95) (115/75)
2min AMRAP DL (185/125) (135/95)
Min 20:00-30:00
AMRAP 10min
300m/250m row / (18/15 Cal AD)
10 burpees to 6inch target
12 wall balls
Min 33:00-40:00
AMRAP 7minutes
10 Pull ups
12 alt Db snatch
14 box jumps
Min 43:00-48:00
AMRAP 5min
3.6.9.12..etc
Goblet Squat
Push Up
Min 50:00-60:00
Core
:30 hollow hold
50 flutter kicks
:30 plank
50 mountain climbers
Rest as needed
X 3sets
B) Armor
30-25-20-15-10
Cal AD
Cal Row
*15 no push up burpees between sets