TheBoltBlog

Deadlift 3-3-3-3-3
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AFAP
750m Row
100 Squats
50 Kettlebell Swings
25 Burpees

5 Rounds for Time of
400m Run
15 Overhead Squats, 95/65
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Here is a good goal-15 BW Overhead Squats

A1. Back Squat 5-5-5-5; r/r-10s
A2. Depth Drop to Max Jump x 5; r/r-2:30
B. RDL 3×8
C. Dead Bugs 3x10s each position; r/r-60s
D. 2 min AMBAP (As Many Burpees As Possible)
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Coach Ripp is the Man

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” -Mark Rippetoe

7min AMRAP
8 Push Jerk
12 Box Jumps
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Rest 7 min
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In 7 min
Row 500m
and then AMRAP of
5 Wall Climbs
10 Situps

AMRAP in 10 min of
1-5 Hang Squat Clean
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A good one from OPT