TheBoltBlog

5 sets
300/250m Row
10 Thrusters 95/65
5 MU or 15 CTB Pull Ups
rest 2min
+
For Quality
3 sets
30s Bat Wings
30 Hollow Rocks

1RM Snatch
+
4 RFT
3 Hang Power Snatch + 3 Hang Squat Snatch + 3 OHS @55% of 1RM
9 High Box Jumps

EMOM – 10
Odd – 1-2 Rope Climbs
Even – 10 Ring Dips
+
5 RFT
15 DL 185/125
300m Run

Every 2:15 for 6 sets
4 BS @87%
+

AMRAP – 10
2,4,6,8,10…..
Burpee Pull Ups
Power Clean 135/95

Tempo FS 5×3; 22×1
+
4 sets
18 GHD Sit Ups
15 Heavy KB Swing
12 Burpees to 45lb plate
*rest as needed

4 Rounds
400m Run
15 Box Jumps 24/20
12 DL 225/135
9 TTB
rest 2min
+
3 sets for quality
10 Plate lateral raise
15 banded pull aparts