TheBoltBlog

E2MOM – 12 sets
Odd – 300/250m Row
Even – Work through the chipper
40 Wall Ball
30 TTB
20 FS 135/95
10 BMU

EMOM 12
Odd: 2 SC
Even: 5-10 CTB
+
AMRAP 7
3,6,9… Ascending Ladder
HPC 115/80
STOH 115/80

5 sets
HPS+OHS+Snatch Balance+HS
+
AMRAP 11
40/28 Cal AB
30 OHS 135/95
20 MU

3 RFT
400m Run
200m Farmer’s Carry
100 Dubs
+
3 RFQ
20 GHD Hip Ext
8 Bentover Row

AMRAP 12
10 Thrusters
7 CTB
10 Burpees
7 CTB
+
Shoulder Mob
Banded Posterior Chain Floss

Front Squat build to 1RM
+
21-15-9
DL 155/105
HSPU
9-15-21
DL
Box Jumps 24/20