TheBoltBlog

Back Squat
3@80%, 2@85%, 1@90%, 3×1@90+%
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For time 10min cap
30 Burpees to 6″ target
1000m Row
30 Burpees to 6″ target

Ring MU Skill Work
– MU transitions/eccentrics
– Ring Dips
– Rings to Support
– Hip extension to MU transition
– False grip Pull Ups/Ring Rows
– Hollow/Arch Kipping on Rings
– Hollow Rocks
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AMRAP 12
9 Box Jumps 24/20
6 Power Snatch 135/95
3 MU
*scale MU to 6 CTB

5 sets
3 Position Clean + Jerk
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3 RFT
75 Double Unders
50 Air Squats
25 KB Swing 53/35

For Time 25min cap
50 GHD Hip Extension
50 Wall Ball
50 Deficit Push Ups 45/25s
50 KB Box Step Overs 53/35, 20″
50/35 Cal Row
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3 Rounds for Quality
8-12 Bentover Row
30-60s Lsit
15 Band Pull Aparts

In 15min build to a 1RM OHS
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4 RFT
10 Power Snatch 115/80
10 Bar Facing Burpees

EMOM 10
Odd: 3 Hang Squat Clean
Even: 6 Challenging HSPU
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For time 12min cap
30/21 Cal Assault Bike
30 Pull Ups
30 Thrusters 115/80
30 Pull Ups
30/21 Cal Row