TheBoltBlog

Press 5×5
+
4 sets
200m Run
3 Rope Climb
200m Run
20 UB KB Swings
rest 2min

EMOM 10
Odd: 5-10 Strict Ring Dips
Even: 5-10 Strict Ring Pull Ups/Ring Rows
+
4 RFT – 17min timecap
400m Run
50 Air Squats

1RM C&J
+
4 RFT
10 Power Clean 135/95
10 Bar Facing Burpees
then
100 Double Unders

For time:
40 GHDSU
4 Heavy Squat Clean
400m Run
4 Heavy Squat Clean
40 TTB
4 Heavy Squat Clean
400m Run
4 Heavy Squat Clean
40 Abmat Sit Ups
4 Heavy Squat Clean
400m Run

EMOM 10
Min 1-5 : 1 Power Snatch + Snatch
Min 6-10 : 1 Snatch
+
5 Rounds
250m Row
25 Push Ups

HS Walk Skills
+
7 RFT 12min timecap
7 HPC 135/95
7 FS
7 CTB Pull Ups