TheBoltBlog

EMOM – 10
Odd – 5 Heavy Thrusters
Even – 1-3 MU
+
100 Double Unders
then
10-8-6-4-2
STOH 135/95
FS 135/95
then
100 Double Unders

Sprint Intervals
5 sets
15 Cal Row
10 Heavy KB Swing
5 Burpee Box Jump 30/24
10 Cal Row
– rest 5 min

A1. Back Squat 5×5
A2. Strict/Wgt Pull Ups 5×5
+
AMRAP 12
100m Run
12 Pull Ups
100m Run
21 Wall Ball

1RM Snatch
1RM C&J
+
15-12-9
Power Clean 155/105
HSPU
TTB

Handstand Skill Work
+
7 RFT
7 Deadlifts 155/105
7 Bar facing Burpees
7 STOH 95/65

C&J
3×1@70%, 2×1@75%, 2×1@80%, 1@85%
+
AMRAP – 15
3 C&J @65-70%
2 Rounds of Cindy

—————
WL Track
A. C&J 3×1 @70, 75, 80, 85%
B. FS 3×3 (5s pause on first set)
C1. RDL 3×8
C2. Push Press 3×6