TheBoltBlog

Kipping Fundamentals
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EMOM 24
Min 1: 40s Cal Row
Min 2: 5 TnG DL
Min 2: 40s Wall Ball
Min 4: Gymnastic Skill

A1. Strict/Wgt Dips 5×8
A2. L-Hang 5x30s
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AMRAP 12
5 PC 155/105
10 Box Jumps 24/20
15 Air Squats

BS 5-3-1-5-3-1
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For Time
21-15-9 Cal Row
12-9-6 Snatch 135/95
5-3-1 Rope Climbs

3 sets
20 Pull Ups
30 KB Swing 53/35
40 Abmat Sit Ups
600m Run
-rest 2min

5 sets
5 TnG Power Cleans
rest 20s
5-10 Challenging HSPU
rest 60s
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3 RFT
10 SC&J 135/95
50 Double Unders

21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb. F 65 lb.