TheBoltBlog

10-8-6-4-2 C&J 155/105
40 Double Unders
2 Rope Climbs
+
For quality (partition as needed)
100 Hollow Rocks
40 GHD Raise

5 sets
3 Position Snatch (High Hang > Mid Hang > Ground)
+
3 RFT
600m Row
30 Box Jumps 24/20

7 sets
5 TnG DL
5-10 CTB Pull Ups
5 Burpees
100m Sprint
-rest 1 min
+
3 sets for quality
10 Plate lateral raise
15 Banded Good Mornings
30-60s L-sit/L-hang

Back Squat – build to a 1RM
+
4 RFT
20 HRPU
20 FR Lunges 95/65

EMOM – 10
Odd – 5 Power Cleans
Even – Gymnastic Skill
+
AMRAP – 15
5 STOH @65%
10 Burpees
15 Wall Ball
20 KB Swing 53/35

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.