TheBoltBlog

A. Back Squat 5@75%, 3@85%, ME@95%, 2×3@85-90%
*Compare to 7.18.18
B. For Time – 10min Cap
21-15-9
Cal Row
DB/KB STOH 50/35
Box Jump Overs 24/20

A. EMOM – 15
Min 1: 1-2 Rope Climbs
Min 2: 30′ HS Walk
Min 3: 50 Double Unders or 40s of attempts
B. E2MOM for 6 sets
200m Run
7 Squat Clean 135/95
5 BF Burpees
*Squat Cleans should aim to be unbroken. If you cannot complete on the 2 minute, the workout turns into a 12 min AMRAP

A. Build to 5RM Push Press then 2×5@90%
*Compare to 7.6.18
B. 3 RFT
15 KB DL 70/53
50′ Farmer’s Carry
50′ Burpee Broad Jump
15 TTB
*Compare to 4.6.18

A. For Time – 6min Cap
9-6-3
BMU
Push Jerk 185/135
——-
rest 5min
——-
For Time – 9min Time Cap
21-15-9
FS 185/135
HSPU
B.
3 sets
8 Bentover Rows
15 Band Pull Aparts
40 Hollow Rocks

A1. Deadlift 5×3
A2. High Box Jumps 5×3
B. For Time
50/40 Cal AB
20 HPC 155/105
50/40 Cal Row
20 HPC

A. Strict MU 6×1-3
or
Muscle Up transitions 6×1-3
(add a tempo of 3-5s negative + 3-5s hold at support)
B. For Time – 9min Timecap
30-20-10
FR Lunge 95/65
TTB