TheBoltBlog

Every 2:15 for 6 sets
4 BS @87%
+

AMRAP – 10
2,4,6,8,10…..
Burpee Pull Ups
Power Clean 135/95

Tempo FS 5×3; 22×1
+
4 sets
18 GHD Sit Ups
15 Heavy KB Swing
12 Burpees to 45lb plate
*rest as needed

4 Rounds
400m Run
15 Box Jumps 24/20
12 DL 225/135
9 TTB
rest 2min
+
3 sets for quality
10 Plate lateral raise
15 banded pull aparts

Handstand & HSPU Skill work
+
21-15-9 (7m cap)
OHS 95/65
CTB Pull Ups
—
rest 5 min
—
21-15-9 (7m cap)
Thrusters 95/65
Bar Facing Burpees

Build to a 1RM C&J
+
AMRAP – 10
8 Power Clean 135/95
50 Double Unders

Every 75s for 10 sets
3 BS @80%
+
300m Row
30 STOH 115/75
600m Row
20 STOH
900m Row
10 STOH