TheBoltBlog

DL 5×3
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AMRAP 9
3,6,9,12…. DB Hang Squat Clean 50/35
30 Double Unders

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

EMOM 10
Odd: 3 MU (or 6-8 CTB) + 5 Burpees
Even: 3-8 HSPU + 5 Burpees
*This EMOM is skill work, you shouldn’t be going to failure on the main gymnastics component. Focus is on moving well, maintaining good positions on each set/rep, and focus on when and where you breath in these higher skilled movements
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8 sets
30s AB Hard
30s AB Easy
rest 1min
8 sets
30s Row Hard
30s Row Easy

For Time
20/15 Cal Row
21 C&J 95/65
rest 2min
20/15 Cal Row
15 C&J 135/95
rest 2min
20/15 Cal Row
9 C&J 185/135
rest 2min
50-40-30-20-10
Double Unders
Air Squats

E2MOM for 6 sets
Power Snatch + 2 OHS + Snatch
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3 RFT 9min Cap
15/11 Cal AB
15 Deadlifts 225/155
15 HSPU

Front Squat 5×3
*2s Pause on 1st rep
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3 RFT 16min Cap
30 Wall Ball
400m Run
50 Double Unders