TheBoltBlog

Wgt Strict Pull Up 5×5
+
3 RFT
15 TTB
5 Heavy STOH
15 KB Swing
5 Heavy STOH
15 Box Jumps

A1. TnG DL 5×3
A2. Negative HSPU 5×3-5
*Kipping HSPU to negative is approved
+
For time
10 Power Clean 135/95
200m Run
30 OH Lunges 45/35 plate
200m Run
10 Power Clean
200m Run
30 OH Lunges
200m Run
10 Power Clean

EMOM – 10
3 DE BS @50-60%
+
Jackie
1000m Row
50 Thrusters 45/35
30 Pull Ups

6 sets
30 Double Unders
10 Heavy KB Swing
100m Heavy Sled Pull
10 TTB
-rest 3min

EMOM – 6
5 Heavy Thrusters
+
AMRAP – 15
20 Burpees
12 DL – 9 PC – 6 Snatch 95/65
20 Burpees
12-9-6 115/75
20 Burpees
12-9-6 135/95
20 Burpees
12-9-6 155/105
20 Burpees
12 DL – 9 PC – ME Snatch 185/125

For time
30 MU
or
3 RFT
30 Cal Row
20 Pull Ups
10 Dips