TheBoltBlog

4 sets of
3 strict/wgt pull ups + 5 CTB Pull ups + 7 Kipping Pull ups
+
4 sets of
AMRAP – 4
6 DL 155/105
9 Burpees
12 Wall Ball
– rest 90s

AMRAP – 20
200m Run
10 TTB
200m Run
10 OHS 95/65

EMOM -10
Odd – 3 Tempo Front Squats – 3s pause
Even – Gymnastic Goat
+
Tabata Mashup
Russian KB Swing
Wall Ball
–or–
Monday’s Open Prep
+
Minimum 10min Mobility
Open the Hip
– Couch Stretch
– Band assist Lunge
Shoulder Mobility

Rope Climbs 5×3-5
+
3 RFT
500m Row
10 C&J 135/95
10 Pull Ups

Hang Snatch 5×1.1
+
4 RFT
7 TnG DL
21 HRPU
+
Shoulder Mobility

Back Squat
4×2.2
r/r – 2:30
+
4 sets
AMRAP – 3:30
10 Thrusters 75/55
10 Burpees
10 Box Jumps 24″/20″
r/r – 90s
*This is practice for a longer (12min+) workout. Goal is consistency, you should be working through the entire 3:30 minutes, and your last AMRAP should be within a few reps of your first. Intentionally start the first AMRAP at 80-85% and try to maintain your reps each following AMRAP. The last AMRAP should be all out effort.
**Start each AMRAP back at the top with Thrusters