TheBoltBlog

3 Person Teams alternating rounds
AMRAP 25
10/7 Cal AB
10 OHS
10-15 CTB/Pull Ups

A1. KB FR Lateral Box Step Up 5x3e
A2. Feet Elevated Ring Rows 5×5 @31×1
B. AMRAP 15
3 Wall Walks
5 SB/WB Cleans
100′ KB/DB Mixed Carry

A1. Wall Dips 5×5
A2. Pause Push Press 5×5 (2s pause in dip)
B. For Time
15 Burpees
30 Box Jump Overs 24/20
15 Burpees
20 HPC 155/105
15 Burpees
20 HPC 155/105
15 Burpees
30 Box Jump Overs 24/20
15 Burpees

A. Back Squat 4×6
*Compare to 10.1.18, build to heaviest on set 3, set 4 drop set @90-95% set 3
B. For Time
1,2,3,4….10
Thruster 115/80
TTB
then
500m Row
*All sets of Thrusters unbroken, 8 BF Burpee penalty for breaking the set

A. Front Squat 5×2
*5s pause on 1st rep
B. AMRAP – 20
150m Wreck Bag Carry (Back)
100m Farmer’s Carry
50m Walking lunges

A. EMOM 24
Min 1: 15/12 Cal Row
Min 2: 7 Burpees + 15-30′ HS Walk
Min 3: 12 DB or BB Hang Squat Clean
Min 4: 7 Burpees + 15-30′ HS Walk
B. Mobility GAINZ