TheBoltBlog

A. BS 6×2
*begin @80
B.
15-12-9-6 8min Time Cap
UB DL 225/155
Ring Dips or Push Ups
*40 Double Unders after each round

For Time 45min Cap
1000m Row
1000m Run
rest 3min
800m Row
800m Run
rest 3min
600m Row
600m Run
rest 2min
400m Row
400m Run
rest 2min
200m Row
200m Run
*Compare to 8.16.17

A1. Tempo BS 6×3 @21×1
*no heavier than 65
A2. High Box Jumps 6×3
B. AMRAP 10
10, 20, 30, 40…. Double Unders
1, 2, 3, 4….MU
or
10, 20, 30, 40…. Double Unders
3, 6, 9, 12…. Pull Ups
3, 6, 9, 12…. Push Ups

A. 5 sets
PC + SC + Split Jerk
*Compare to 11.13.17
B.
30/21 Cal AB
then
3 Rounds
10 FS @55-60%
10-20-30m Shuttle Run

A. OH BB Lunge 5×6
B. AMRAP 12
10 STOH 115/80
10 Box Jump Overs 24/20
10 TTB

A. Wgt/Strict Pull Up 5×3
B. EMOM 7
3-8 CTB Pull Ups
C. For Time 17min Cap
1000m Row
50 KB Swing 53/35
50 Wall Ball
100 Burpees