TheBoltBlog

A. Press 1-1-1-1
B. Push Jerk 7-7-7-7
+
AMRAP – 8
5-10 TTB
10 OHD Lunges 45/35

FS
4×2.2; rest 15s
rest 2:30
+
EMOM – 20
Odd – AMRAP – 7 PC 115/75, 7 Box Jumps 24/20
Even – Row at recovery pace
*Get off the rower at 50s into the minute
**Score total rounds completed

4 sets of
3 strict/wgt pull ups + 5 CTB Pull ups + 7 Kipping Pull ups
+
4 sets of
AMRAP – 4
6 DL 155/105
9 Burpees
12 Wall Ball
– rest 90s

AMRAP – 20
200m Run
10 TTB
200m Run
10 OHS 95/65

EMOM -10
Odd – 3 Tempo Front Squats – 3s pause
Even – Gymnastic Goat
+
Tabata Mashup
Russian KB Swing
Wall Ball
–or–
Monday’s Open Prep
+
Minimum 10min Mobility
Open the Hip
– Couch Stretch
– Band assist Lunge
Shoulder Mobility

Rope Climbs 5×3-5
+
3 RFT
500m Row
10 C&J 135/95
10 Pull Ups