TheBoltBlog

Wgt Pull Ups
5-5-5-5-5
+
AMRAP – 8
15 Wall Ball
100m Sprint
+
Planks – 3 sets
60s Prone (weight if necessary)
45-60s Side R
45-60s Side L

DeadBOLT
400m Run
3 Rounds of
–5 Heavy DL
–10 Toes to Bar
–20 Double Unders
400m Run
2 Rounds of
–5 Heavy DL
–10 TTB
–20 Double Unders
400m Run
–5 Heavy DL
–10 TTB
–20 Double Unders
400m Run

A. 1RM Snatch
B. 1RM C&J
C. 2K Row
——
Everyone needs to test before the end of next week.

A1. Rope Climb 5×1-3
A2. HS walk 5×30′ or HS hold 5x30s
+
Grace
For time
30 C&J 135/95

EMOM – 12
Odd – 3 BS building
Even – 4 High Box Jumps
+
7 RFT – 14min cutoff
7 Squat Clean 115/75
7 Ring Dips/Dips/HRPU
7 Pull Ups

EMOM -10
Odd – Goat/Skill
Even – 40 Double Unders or 30s DU attempts
+
3 Sets of
AMRAP – 3
7 Thrusters 95/65
7 Bar Facing Burpees
– rest 1 min
**Pick up where you left off after each AMRAP and record total rounds