TheBoltBlog

A1. RDL 4×8
A2. V Ups 4×10-20
A3. Bentover Row 4×8
+
3 Rounds
21 KB Swing 53/35
15 Inverted Burpees
21 Cal Row

A.
EMOM 10
Odd – 5 TnG PC
Even – 30 Double Unders
B.
50 Turkish Get Ups

Murph
1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run

A.
Build to heaviest TnG Squat Clean double
B.
EMOM – 15
Min 1 – Cal Row 15/12
Min 2 – 10-15 Pull Ups
Min 3 – 6 Heavy Thrusters

21 Power Clean
90 Double Unders
15 Power Clean
60 Double Unders
9 Power Clean
30 Double Unders
*rest 5 min
21-15-9
Cal Row
STOH

A.
5 sets
3 Position Pause Snatch
B.
AMRAP 15
5 Strict HSPU
10 Wall Ball
15 Box Jumps 24/20
*Every 2 min complete 2 Snatch @70-75%