TheBoltBlog

A1. Rope Climbs 4×2-3; r/r 30s
A2. Pistols 4×12; r/r-30s
A3. TTB 4×8-15; r/r-60s
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AMRAP – 12
10 Burpees
100m Heavy BB Carry

General Track
Back Squat 6×5@80%
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50 Box jumps 24/20
400m Run
50 KB Swings 53/35
400m Run
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Strength Track
A. BS 6×5@80%
B1. Push Press 4×4@90%**
B2. Wgt/Strict Pull Ups 4×5
C1. GHD Sit Ups 3×15-25
C2. Banded Good Mornings 3×15
**Push Press %’s based upon your 3RM Push Press.

5 sets
250m Row
7 Power Clean 60-65%
7 HSPU
rest 2min
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For Quality
3 sets
30s Bat Wings
30 Hollow Rocks

EMOM – 6
5 Snatch
Begin at 60%
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For time:
200m Run
21 Thrusters 95/65
200m Run
50 Double Unders
200m Run
15 Thrusters
200m Run
50 Double Unders
200m Run
9 Thrusters
200m Run
50 Double Unders
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3×15 Band Pull Aparts

A. BS 6×3 @80%
B. Press 3@70%, 3@80%, ME@90%, 3@80%
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AMRAP – 8
3-6-9
Burpees
Pull Ups

7 Rounds for total time
5 Heavy TnG DL
5 Bar facing Burpees
100m Sprint
rest 1 min

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Mobility
Couch Stretch
PNF Hamstrings