TheBoltBlog

A. BS 5×1 @90%
B. Sled Pull
3x100m Light and Fast
rest as needed
3x100m Heavy as Possible
rest as needed

AMRAP 7
400m Run
then
10 Thrusters 45/35
10 Burpees
-Rest 3 min
—————
AMRAP 7
500m Row
then
10 Russian KB Swings 53/35
10 Walking Lunges
-Rest 3min
—————-
AMRAP 7
400m Run
then
10 DL 135/95
10 HRPU
-Rest 3 min
—————-
AMRAP 7
500m Row
then
10 Box Jumps (step down) 24/20
10′ HS Walk or 20s HS Hold

A. 5 sets
Clean Lift Off + 2 Cleans + 2 Jerks
B.
4 sets
12 CTB
9 C&J 135/95
rest 1min

A. Tempo FS 5×4 @32×1
B. 4 Rounds
15s ME AB for Cals
30 Air Squats
15 Burpees
40m Heavy KB FR Carry
*score time and total calories

A. 3 sets ME HS Hold
*minimum 30s hold
B. V-Ups 5×10-15
C. AMRAP 15
10 HSPU
10 DB PC R Arm 50/35
10 DB PC L Arm 50/35
20/15 Cal Row

A. 5 sets
3 Snatch Grip Push Press + 2 Tempo OHS 32×1
*Compare to 11.16.17
B. 5 sets
On a 2min clock
8 Burpee Box Jump Overs 24/20
8 Thrusters 135/95
ME Pull Ups
ME Burpee Box Jump Over in time remaining
rest 3min
*score total BBJO and total Pull Ups