TheBoltBlog

BS 3×10 @65%
+
5 RFT
5 Push Press @80% 5RM
10 Pull Ups
15 Cal Row

A1. DL 5×3
A2. Strict HSPU 5×5
+
3 RFT
100m KB Rack Carry
50m Walking Lunges
25 Strict Push Ups

5 sets
Clean Pull + Hang Clean + Clean
+
For time 12min cap
50 Wall Ball
30 Double Unders
40 Wall Ball
30 Double Unders
30 Wall Ball
30 Double Unders
20 Wall Ball
30 Double Unders
10 Wall Ball
30 Double Unders

4 RFT
400m Run
15 Power Snatch 95/65
15 TTB

Build to a 5RM Push Press
+
21 Cal Row
21 DL 185/125
21 BF Burpees
21 Box Jumps 24/20
–rest 2 min
18 Cal Row
18 DL 185/125
18 BF Burpees
18 Box Jumps 24/20
–rest 2 min
15 Cal Row
15 DL 185/125
15 BF Burpees
15 Box Jumps 24/20

A. 15min to build to a 1RM Back Squat
B. 2 x ME Pull Ups
+
3 RFT
10 C&J 135/95
10 FS 135/95
10 Pull Ups