TheBoltBlog

A. Every 2:30 for 6 sets
2 Clean & Jerks
B. 4 RFT
5 PC 205/145
10/7 Cal AB
100m Shuttle Run (4 x 25m)

Skeleton Squat-a-Ton
200m Boneyard Run
Squat a ton
30 Toes To Bar
200m Boneyard Run
Squat a ton
30 Skull Crushing HSPU
200m Boneyard Run
Squat a ton
30 Bone Breaking Burpees
200m Boneyard Run
Squat a ton
30 Sternum to Bar Pull Ups

A. EMOM – 15
Min 1-5: 5 TnG DL
Min 6-10: 3 TnG DL
Min 11-15: 1 DL
*Begin at 65-70% and build
B. 3 sets
On a 4min clock
500/450m Row
25 Alt DB Snatch 50/35
ME Box Jumps 30/24
rest 1min

A. Tempo FS 4×5 @33×1
B.
50-40-30-20-10 Double Unders
10-8-6-4-2 Thrusters 135/95

A. For Time – 18min Cap
800m Run
30 KB Swing 70/53
10 BMU or 20 Pull Ups
400m Run
10 BMU or 20 Pull Ups
30 KB Swing
800m Run
B. Durante Core 3-5 sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10s Hollow Hold

A. Press 4×10
*Build to heaviest on set 3, then 90% drop on set 4
B. Every 3min for 8 sets
30s ME Cal Assault Bike
*Compare to 12.5.16