TheBoltBlog

A.
4 rounds
500m Row
rest 1min
400m Run
rest 1min
*goal is negative split time on each row/run respectively
B. Crossover Symmetry ScapJacked

A. 5 sets
2 Squat Cleans + 2 FS
*Compare to 5.4.17
B.
AMRAP 12
9 Box Jumps 24/20
6 C&J 135/95
3 BMU

E3MOM for 7 sets
15-20 Wall Ball
10-15 Pull Ups
100m Sprint
+
3-5 sets
10 Hollow Rocks
10 V Ups
10 Tuck ups
10s Hollow Hold
rest 1min

A1. BS 5×3@65-75%
A2. Tempo FS 5×1@50 FS% (5s down/10s bottom)
B.
For Time 6min cap
50-40-30-20-10 Double Unders
10-8-6-4-2 DB Thrusters 50/35

A. DB/KB Snatch 5x3e
B.
5 RFT
15 Burpees
15 TTB

Push Press
10@90% goal wgt
10@goal wgt
10@95% of 10 RM
+
10 Rounds (17 min cap)
5 Box Jumps 30/24
3 Heavy PC
1 RC