TheBoltBlog

A. Push Press 5RM
then 2×5 @90 of A%
B.
3 RFT 12min cap
400m Row
24 Pull Ups
8 Heavy Front Squats

Aerobic Power Training
AMRAP 7
10/7 Cal AB
15 Russian KB Swings
15 Abmat Sit Ups
-rest 4 min
AMRAP 7
150m Run
10-15 Thrusters 45/35
10 Box Jumps (step down) 24/20
-rest 4min
AMRAP 7
10/7 Cal AB
15 Russian KB Swings
15 Abmat Sit Ups
-rest 4 min
AMRAP 7
150m Run
10-15 Thrusters 45/35
10 Box Jumps (step down) 24/20

A.
E2MOM for 6 sets
3 position Clean + 1 Jerk
B.
AMRAP 15
10 DB/KB Power Clean 50/35
15 Push Up
50m DB/KB Rack Carry
15 Push Up

EMOM 15
Min 1: 1-5 MU or MU transition
Min 2: 20-30s hollow hold
Min 3: 40 Dubs or 30s attempts
+
For time 7min time cap
50 Wall Ball
30 BF Burpees
10 Heavy OHS

A. BS 3@70%, 3@75%, 4×5@80-85%
B.
Diane 10min cap
21-15-9
DL 225/155
HSPU

For time
500m Row
100 Dubs
30 Burpees to 45# plate
1000m Row
30 Burpees to plate
100 Dubs
500m Row