TheBoltBlog

3 RFT
400m Run
200m Farmer’s Carry
100 Dubs
+
3 RFQ
20 GHD Hip Ext
8 Bentover Row

AMRAP 12
10 Thrusters
7 CTB
10 Burpees
7 CTB
+
Shoulder Mob
Banded Posterior Chain Floss

Front Squat build to 1RM
+
21-15-9
DL 155/105
HSPU
9-15-21
DL
Box Jumps 24/20

Push Jerk 5×5
+
300m Row
20 C&J 165/115
300m Row

For Time
100 Dubs
20 TTB
10 Squat Clean 155/105
80 Dubs
16 TTB
8 SC
60 Dubs
12 TTB
6 SC
40 Dubs
8 TTB
4 SC
20 Dubs
4 TTB
2 SC
+
Barbell Quad Smash
Banded Hip Ext Lunge

EMOM 10
1 Snatch
E2MOM for 2 sets
1 Snatch
+
5 RFT 15min time cap
250m Row
25 Push Ups