TheBoltBlog

EMOM – 10
Odd – 3 TnG Power Clean (Building)
Even – 30s Handstand Walk/Hold
+
5 RFT
5 DL 275/185
10 Burpees

A. BS 3×10 @65%
+
3 sets
40s Cal Row
20s rest
40s KB Swing
20s Rest
40s HRPU
20s Rest
40s Wall Ball
Rest 1 min

Every 75s for 10 sets
Odd – 3 DE DL @~65% + 4 High Box Jumps
Even – 3 DE DL + 5-10 Ring Dips
+
3 RFT
15 FS 155/105
75 Double Unders

5 sets
AMRAP – 3
Run 300m
ME Power Snatch
rest 4 min
+
FLR – Accumulate 3min

5 sets of the complex
1 Power Clean + 2 Front Squats + 1 Hang Clean
+
10,9,8,7….1
Strict Pull Ups
Strict/Wgt Sit Ups
*50m Heavy Sled Pull after each even set

A. 1RM Press
B. 3RM Push Press
+
3RFT
300m Row
10 Thrusters
10 Burpee Box Jumps
+
Band Pull Aparts 3×15