TheBoltBlog

A. Split and Press 3×5
B. Split Jerk 5×3
C.
4 RFT 17min Time Cap
50′ HS Walk or 30s HS Hold
30 Walking Lunges
10 Power Clean 135/95

AMRAP 30
500m Row
10-15 Thrusters 45/35
60s Skipping Rope
800m AB
100m Farmer’s Carry

4 RFT 20min time cap
200m Run
30 Wall Ball
200m Run
3 RC
+
Couch Stretch
Banded Pigeon

EMOM
Min 1-3: 3 PS@65%
Min 4-6: 3 PS@75%
Min 7-9: 2 PS@80%
Min 10-13: 1 PS
+
For Time
50 Abmat Sit Ups
5 BF Burpees
40 Abmat Sit Ups
20 BF Burpees
30 Abmat Sit Ups
15 BF Burpees
20 Abmat Sit Ups
20 BF Burpees
10 Abmat Sit Ups
25 BF Burpees

MU 5×2-7
or
MU/Kipping Pull Up/Dip skill work
+
With a Partner
5k Row
Switch every 250m

EMOM
Min 1-3: 3 PC@65%
Min 4-6: 3 PC@75%
Min 7-9: 2 PC@80%
Min 10-13: 1 PC
+
600m AB
21 STOH 135/95
900m AB
15 STOH
1200m AB
9 STOH
*Goal is UB on STOH