TheBoltBlog

A. EMOM 24
1: 8-15 TTB
2: 8-12 HSPU
3: 5-12 CTB
4: 15-30′ HS Walk or 20s Hold
B. Durante Core
5 sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10s Hollow Hold

A1. FS 5×2
Begin at 85%
A2. Plyo Push Ups 5×5
B. E3MOM for 6 sets
15/12 Cal AB
5 D-Ball/Sandbag/BB Power Clean

A. Pause Push Press 5×5
*1s pause in Dip
*Reset each rep
B. For Time – 7min Cap
27/21 Cal Row
21 GTOH 95/65
15 BF Burpees
200m Shuttle Run (50mx4)

A. Open Workout 15.3
AMRAP 14
7 muscle-ups
50 wall-ball shots
100 double-unders
B1. Pigeon Stretch – 2min each leg
B2. Super Frog Plate Stretch

A. EMOM 4
3 Hang Clean

E2MOM for 4 sets
Hang Clean + Clean

E2MOM for 4 sets
Clean
B. AMRAP 10
10 TTB
10 DB PC 50/35
10 Box Jump Overs 24/20

AMRAP 35
1000m Row
200m Farmers Carry 53/35
800m Run
*Compare to 10.3.17