TheBoltBlog

Push Press
10@90% goal wgt
10@goal wgt
10@95% of 10 RM
+
10 Rounds (17 min cap)
5 Box Jumps 30/24
3 Heavy PC
1 RC

AMRAP 30
3 Wall Walks or 30′ HS Walk
30 Cal Row
100m Farmer’s Carry
300m Run
30 Walking Lunges
+
Couch Stretch
Pigeon Stretch

A. FS 6RM (heavier than 4.26.17)
then 1 set @95%, 1 set @90% of A
B.
21-18-15-12-9
Deadlift 155/105
Push Up

EMOM 15
1: 1-5 MU, 5 transitions or 5 Strict Pull Ups
2: Accumulate 20-30s Rings Bottom Support
3: Accumulate 20-30s Arch Hold
+
AMRAP 15
200m Run
20 TTB
200m Run 45/35lb plate

A. Back Squat 5@50%, 3@60%, 3@70%, 3@75%, ME@80%, 5@80%
B.
3 RFT
250m Row
12 UB STOH

EMOM 10
5 Power Clean
—
Rest 3min
—
EMOM 10
10/7 Cal Assault Bike
*Sprint each interval
—
Rest 3min
—
EMOM 10
10-15 Burpees