TheBoltBlog

Overhead Squat 5×3
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21 DL 225/155
90 Double Unders
15 DL
60 Double Unders
9 DL
30 Double Unders

For time (18min time cap)
50 STOH 115/75
25 Wall Ball
50 Burpees w/lateral jump over bar
25 Wall Ball
50 Cal Row
25 Wall Ball

5×2 of the complex
Power Clean + Front Squat + Hang Clean + Jerk
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AMRAP 10
5 Power Clean 155/105
5 Front Squat
5 HSPUs
*Choose strict or kipping HSPUs based on ability level

Back Squat 3×10
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Helen
3RFT
400m Run
21 KB Swing
12 Pull Ups
*Compare to 9.8.15

FR Lunges 5×10 (5R/5L)
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AMRAP 12
5 Strict Pull Up
7 TTB
5 R Arm KB Squat Clean 53/35
5 L Arm KB Squat Clean

For Time
200m Run
20 Burpees
200m Run
5 Thrusters 95/65
200m Run
15 Burpees
200m Run
10 Thrusters
200m Run
10 Burpees
200m Run
15 Thrusters
200m Run
5 Burpees
200m Run
20 Thrusters
+
3 sets
30s Lsit/Lhang
10 Banded Row