TheBoltBlog

A. EMOM 24
Min 1: 15/12 Cal Row
Min 2: 7 Burpees + 15-30′ HS Walk
Min 3: 12 DB or BB Hang Squat Clean
Min 4: 7 Burpees + 15-30′ HS Walk
B. Mobility GAINZ

A1. Seated Alt DB/KB Press 4×4-6 @30X1
A2. BB Bentover Rows 4×8-12
A3. Wreck Bag Get Ups 4x5e
rest 1min between movements
B. 3 RFT – 12min Cap
400m Run
20 DL 155/105

A. BS 4×4 @best set of 6 on 10.1.18
B. 2 RFT
30 Wall Ball
25 Pull Ups
20 Alt DB Snatch 50/35
15 Burpees w/ lateral jump over DB

A. E90s for 12 sets
Sets 1-4: 5 TnG Power Clean
Sets 5-8: 3 TnG Power Clean
Sets 9-12: 1 Power Clean
B. For Time
42 MB Cleans
21 Ring Dips
30 MB Cleans
15 Ring Dips
18 MB Cleans
9 Ring Dips

A. 6 sets
30yd Heavy Sled Push
9 Burpee Box Jump Overs 24/20
30yd Heavy SB/WB Carry
15 Heavy KB Swing
rest 3min
B. 3 sets
20-40 Hollow Rocks
30s Side Plank Each

A. E2MOM – 5 sets
3-5 Strict CTB Pull Ups
or
3-5 Inverted Barbell CTB
B. EMOM – 8
5-10 CTB or Kipping Pull Up
*focus on perfect arch/hollow positions, and tight/efficient reps
C. AMRAP – 15
10 Goblet Box Step Overs 53/35, 24/20
20 Push Ups
30 Double Unders