TheBoltBlog

5 sets
300m Run
10 Front Rack Lunges 115/75
5 MU or 15 CTB Pull Ups
rest 2min
+
For Quality
3 sets
30s Bat Wings
30 Hollow Rocks

EMOM – 10
Min 1-5 – Snatch 75%
Min 6-10 – 80%
+
3RFT
500m Row
8 Heavy UB OHS
—————
WL Track
A. EMOM-10– Snatch 1-5@75%, 6-10@80%
B1. Halting Snatch Pull 4×3 (2s pause below knee)
B2. Snatch Grip PP + OHS 4×3+2 (5s pause in bottom)
C. Back Squat 5×4@75%
D1. BB Horizontal Rows 3×8 w/1s pause
D2. Wgt Plank 3×30s

Gymnastics Complex
10min clock to work sets of a complex below
2 CTB Pull Up + 1–2 BMU
or
2 Strict Pull Up + 2 Strict Knees to Elbow + 2 Strict TTB
or
2 Kipping Pull Up + 2 Kipping Knees to Elbow + 2 Kipping TTB
+
Legends of the WOD chipper
12min time cap
45 KB Swing
35 Thrusters
25 Pull Ups
15 HSPU