TheBoltBlog

A. Press 3-3-3
B. Push Jerk 7-7-7
+
AMRAP – 10
8 Thrusters 95/65
8 Pull Ups
8 Burpees

7 sets
5 TnG DL
50m Farmers Carry
100m Sprint
-rest 1 min
+
For quality / Partition as needed
100 Hollow Rocks
70 GHD Hip Extension / Banded Good Mornings

A1. Back Squat 1-2-3-2-1; all sets @90%
A2. Wgt/Strict Pull Ups 5×3
+
4 RFT
10 TTB
10 Deficit Strict Push Ups
40 Double Unders
*For the deficit push ups, hands on plates, feet elevated. Work with a coach to choose a challenging setup based upon your ability level.

With a running clock
At 0:00 – Row 1k
At 7:00 – 3RFT
12 OHS 95/65
12 Burpees
At 14:00 – 3 RFT
20 KB Swings 53/35
20 Box Jumps 24/20
At 21:00 – 1k Row
*Once work is completed rest until next start time. If you do not complete the work in time, stop and move on to the next couplet or row. Record times/reps completed for each couplet/row

EMOM – 8
3 Squat Cleans
*Begin at 60% and build as able
+
7 RFT
3 MU
6 HSPU
9 Wall Ball
*sub 6 CTB Pull Ups for MU if necessary

For time:
400m Run
3 Rounds of
–5 Heavy DL
–10 HRPU
–20 Double Unders
400m Run
2 Rounds of
–5 Heavy DL
–10 HRPU
–20 Double Unders
400m Run
–5 Heavy DL
–10 HRPU
–20 Double Unders
400m Run