TheBoltBlog

Hang Power Snatch
5×3
+
21-15-9
Burpee Pull Up
C&J 95/65

For Time 25min time cap
1000m Row
50 Wall Ball
1000m Row
40 Wall Ball
1000m Row
30 Wall Ball

Back Squat
3@80%, 3@85%, 3@90%, 2×3@90+%
Compare to 11.10.16
+
AMRAP 10
30 Double Unders
10 Pull Ups
30 Double Unders
10 SDHP 95/65

In 10min Build to a 1RM Press
+
Every 3min for 8 sets
30s ME Cal Assault Bike

EMOM 10
5 DL
*begin at 70 and build as able
+
30 KB Swings 70/53
25 Burpees
20 KB Swings
15 Burpees
10 KB Swings
5 Burpees

Tempo FS 5×3 @32×1
+
In 8 min
Row 500m
then
3, 6, 9, 12, 15….
Thrusters 95/65
Pull Ups