TheBoltBlog

Back Squat 3×10
+
50 GHDSU
40 Cal Row
30 Power Snatch 115/75

EMOM 10
Odd – 1-2 Rope Climbs
Even – 3 TnG Snatch
+
AMRAP 9
3,6,9… C&J 135/95
*8 Alternating Pistols or 15 Air Squats after each round. Score total C&J

Overhead Squat 5×3
+

21 DL 225/155
90 Double Unders
15 DL
60 Double Unders
9 DL
30 Double Unders

For time (18min time cap)
50 STOH 115/75
25 Wall Ball
50 Burpees w/lateral jump over bar
25 Wall Ball
50 Cal Row
25 Wall Ball

5×2 of the complex
Power Clean + Front Squat + Hang Clean + Jerk
+
AMRAP 10
5 Power Clean 155/105
5 Front Squat
5 HSPUs
*Choose strict or kipping HSPUs based on ability level

Back Squat 3×10
+
Helen
3RFT
400m Run
21 KB Swing
12 Pull Ups
*Compare to 9.8.15