TheBoltBlog

Push Jerk 5×3
+
4 Rounds
15 Box Jumps 24/20
15 DL 225/135
15 Ring Dips or HRPU

Back Squat 3×10
+
3 RFT
500m Row
10 C&J 135/95
10 Pull Ups

EMOM – 10
Snatch + Hang Snatch
+
EMOM – 15
Min 1 – 15/11 Cal Row
Min 2 – 1–2 Rope Climbs
Min 3 – 8 DL 225/155 + 4 Bar Facing Burpees

For Time (25m cap)
3 Rounds
30 Double Unders
20 Wall Ball
10 GTOH 95/65
then
800m Run
then
3 Rounds
30 Double Unders
20 Wall Ball
10 GTOH 95/65

Every 75s for 8 sets
1-5 MU
or
6-10 CTB or Kipping Pull Ups
+
4 RFT
21 Box Jumps 24/20
7 Heavy STOH

EMOM – 10
Odd –3 TnG Squat Clean
Even – 3 Strict HSPU + 3–7 Kipping HSPU
+
21–15–9
KB Snatch 53/35
Burpees to 6″ target