TheBoltBlog

Ascending Ladder for 20 minutes of
Run 50m
3 Thrusters 95/65
Run 100m
6 Thrusters
Run 150m
9 Thrusters
Run 200m
12 Thrusters
Run 250m
15 Thrusters
Run 300m
18 Thrusters
Run 350m
21 Thrusters……….

AMRAP in 10 min of
10 Overhead Squat 135/95
10 Wall Ball

5 sets of
15 Squat Clean 95/65
10 Push Press 95/65
30 Double Unders
r/r-4 min

Handstand/Handstand Walk Skills
+
AMRAP in 20min of
10 Pull Ups
25 Sit Ups
400m Run

A1. Front Squat 2-3 reps x 4
A2. Dead Hang KTE 12-15 x 4; r/r-4min
B. KB Single Leg RDL 3x8e; r/r-90s
C1. 30 Double Unders x 4; r/r-10s
C2. 21 KB Swing (unbroken) x 4; r/r-60s

1000m Row
20 Push Press 95/65
30 Pull Ups
40 Goblet Squats 1.5/1
100′ Overhead Lunge 45/25
100 Double Unders
400m Run