TheBoltBlog

A1. DL 5×3
A2. High Box Jumps 5×3
+
4 Rounds
AMRAP 3
12 Cal Row
9 HPC 115/75
6 HSPU
rest 1min

5sets
Power Clean + Hang Clean + Jerk
+
21-18-15-12-9
FS 135/95
TTB

MU Skill Work
– MU transitions/eccentrics
– Ring Dips
– Rings to Support
– Hip extension to MU transition
– False grip Pull Ups/Ring Rows
– Hollow/Arch Kipping on Rings
– Hollow Rocks
+
100 DU
21 Burpees
5 MU
75 DU
15 Burpees
5 MU
50 DU
9 Burpees
5 MU

1RM Power Clean
+
AMRAP 10
6 HSPU
8 Thruster 95/65
10 TTB

FS 5×5
+
4RFT
21 KB Swing 53/35
21 Abmat Sit Ups
200m Run

EMOM 5
5-10 CTB
*or kipping mechanics
rest 2min
ME Pull Ups x 2
+
3 RFT
200m Row
12 GTOH 95/65