TheBoltBlog

A. For Time
30 MU
or
3RFT
30/21 Cal Row
20 Pull ups
10 Ring Dips
*Compare to 8.23.17

A. DL 5×3
B. For Time
500m Row
50 Abmat Sit Ups
400m Row
40 Abmat Sit Ups
300m Row
30 Abmat Sit Ups
200m Row
20 Abmat Sit Ups
100m Row
10 Abmat Sit Ups

A. E2MOM for 6 sets
2 Push Jerk
B. E4MOM for 4 sets
200m Run
20 Box Jumps 24/20
10 R Arm DB/KB STOH
10 L Arm DB/KB STOH

A. Back Squat 5@75%, 3@85%, ME@95%, 2×3@85-90%
B. 3 RFT
300/250m Row
10 Squat Clean 135/95

A. EMOM 24
Min 1: 3 strict + 6 Kipping HSPU
Min 2: 10-15 Burpees to 45# Plate
Min 3: 3-7 BMU
Min 4: 6-8 DB/KB Box Step Overs 70/50, 24″/20″
B. Foam Roll + Lacrosse Ball Smash

A. E3MOM for 5 sets
1 Round of UB DT
12 DL
9 HPC
6 STOH
*score your average wgt per round
B. AMRAP 7
3,6,9,12,15…..
DB/KB Thruster 50/35
TTB