TheBoltBlog

E10MOM for 3 sets
800m Run
60 Double Unders
40 Abmat Sit Ups
200m Run
*If you cannot complete required work in the 10mins this turns into a 30min AMRAP

A. FS 3×8
*Begin at 65% and build
B. EMOM 20
Odd: 15/12 Cal Row
Even: Alternate 50m Farmers Carry
and 6 Burpees to 1′ target AFAP

A. 5 sets
In 2min
21 UB Pull Ups
21 UB Wall Ball
ME Cal AB
rest 2min
*If you don’t have 21 UB Pull Ups, ME Pull Ups w/ minimum of 10 reps
B.
Pigeon
Foam Roll Quads, Hamstrings, Lats
Cross Over Symmetry Recovery

A. C&J 1RM
B.
12-9-6-3
GTOH 155/105
Box Jump Over 30/24
*Choose a wgt you can do at least 6 TnG reps

A. Split Jerk 5×3
*2s pause in dip and catch
B.
6 sets
50m Sled Pull
50m Sprint
rest 2-3min

A1. Bulgarian Split Squats 5x5e
A2. GHD Hip Extension 5×10-15
B.
AMRAP 8
7 Hang Power Clean 155/105
5 BF Burpees
30 Double Unders