TheBoltBlog

A.
4 MINUTE AMRAP
3 Ring Muscle Ups
6 Strict Handstand Push Ups
36 Double Unders
If athlete completes 4 Rounds in 4 minutes, athlete will be rewarded 4 more minutes to complete as many rounds as possible making it an 8 minute AMRAP
**or**
4 MINUTE AMRAP
3 Chest to Bar Pull Ups
6 Kipping Handstand Push Ups
36 Double Unders
**or**
4 MINUTE AMRAP
3 Chin Over Bar Pull Ups
6 Hand Release Push Ups
62 Single Unders
B.
AMRAP 20
800m Run
50/35 Cal AB

A. Back Squat 4×8
*3rd set heavier than 10.10.17
B. For Time
15 KB Swing 70/53
10 Burpees
300m Row
10 Burpees
15 KBS
*rest 7min and repeat

A. For time
10 Challenging HSPU
20 Hang Squat Clean 95/65
30 Wall Ball
40 STOH 95/65
30 Wall Ball
20 Hang Squat Clean
10 Challenging HSPU
B. Mobility
Hip/Shoulder

A.
4 Rounds each for time
800m Run
rest as needed
B.
Durante Core 3-5 Rounds
10 Hollow Rock
10 V Up
10 Tuck Up
10s Hollow Hold
———–
Or Complete Fittest Experience Qualifiers if you will not be here on Saturday

A. Split and Press 3×5
B. Split Jerk 5×2
C. Tabata 20sWork/10s Rest x 8
Assault Bike
Burpees
KB Swing 53/35
Push Ups

A. E90s x 5 : 3 Snatch Lift Off
B. E90s x 5 : 2 (High Hang Power Snatch + OHS + High Hang Snatch)
C. The Fittest Experience Qualifer 1
12 Minute AMRAP:
10 Calorie Row
25 Sit Ups
50 Dumbbell Thrusters 50/35
*scaled 35/20