TheBoltBlog

BMU/MU skill work
or
5×2-7 BMU/MU
+
4 RFT 16min cap
400m Run
40 Air Squats

5sets
AMRAP 2
15 GHDSU
5 Heavy TnG Power Snatch
5 BF Burpees
ME Cal AB
rest as needed
*score load and cals on AB

AMRAP
10sets of 1:30 work/30s rest
10 HC&J 155/105
20 BF Burpees
30 Box Jumps 24/20
40 Wall Ball
500m Row
+
3 sets for quality
5 Tempo Ring Row 31×2
15 Band Pull Aparts

EMOM 10
2 Snatch
*begin at 65%
+
4 RFT
16 KB Swing 70/53
8 Burpee Box Jump 24/20

5 sets
12/9 Cal Row
8 Thrusters 115/80
4 MU or 8-12 CTB
rest 1min
+
Couch Stretch
Pidgeon Stretch
Crossover Symmetry

EMOM 10
Odd: 3 FS
Even: 8 Strict/Wgt Pull Ups
+
E2MOM for 10 sets
Odd: 15/11 Cal AB
Even: 200m Run