TheBoltBlog

A. Push Press 10RM then 1 set @90 of A
B.
EMOM 15
1: 12/9 Cal AB
2: 10 Ring Dips or Dips
3: 10 Thrusters 95/65

Aerobic Power Training
AMRAP 9
200m Run
5-10 TTB
10-15 Wall Ball
-Rest 3 min
—————
AMRAP 9
250m Row
10 Burpees
20 Walking Lunges
-Rest 3min
—————-
AMRAP 9
200m Run
15 KB Swing
10 HRPU

A. Pause FS Build to a 6RM w/2s pause; then 1 set @90% of A
B.
AMRAP 12
5 Hang Power Clean 155/105
10 Box Jump Overs 24/20
5 Burpee Strict Pull Up

A. EMOM 10
Odd: 20-30s HS Hold
Even: 5-10 Strict TTB>KTE>HangKneeRaise
B.
4 RFT
50m FR KB Carry
10 DL 225/155
50 Double Unders

A. BS 5×8 @65%
B. Online Qualifier #3 (7 min cap)
21-15-9
STOH 135/95
CTB

Online Qualifier #1 (20min time cap)
100 DB Snatch 50/35
80 Cal Row
60 BF Burpees
40 MU
—————-
Option B
60 DB Snatch
50 Cal Row
40 BF Burpees
20 MU transitions or 20 Pull Ups + 20 Dips