TheBoltBlog

20×1 Eccentric Pull Up
+
AMRAP 30
400m Run
10-15 Thrusters 45/35
500m Row
100m Farmer’s Carry

A. Push Press 3×10
B. EMOM 10
Odd: 5-10 Strict HSPU
Even: 10 Pistols
C.
AMRAP 10
10 Heavy KB Swings
50 Double Unders
10 Burpees

BS 7×3@80%
+
21-15-9
OHS 95/65
Pull Ups

A. In 15min Build to a heavy Snatch
B. EMOM – 5
2 Snatch @80% of A
+
3 rounds
AMRAP 4
12 Cal Row
9 Thrusters 95/65
6 CTB
*rest 1min

BB FR Lunge 5×10
+
Diane – 10min Time Cap
21-15-9
DL 225/155
HSPU

For time
30 Cal Row
30 Box Jumps 24/20
30 Burpees
30 TTB
rest 2min
20 Cal Row
20 Box Jumps 24/20
20 Burpees
20 TTB
rest 2min
10 Cal Row
10 Box Jumps 24/20
10 Burpees
10 TTB
+
3 sets
30-60s Hollow Hold
8 Bentover Row
15 Banded Pull Aparts