TheBoltBlog

4 RFT 25min time cap
400m Run
32 KBS 53/35
64 Double Unders
+
Crossover Symmetry
Foam Roll/Barbell smash

A. E2MOM for 5 sets
1 PS + 5 OHS
B. For time: time cap 12min
42 Wall Ball
21 TTB
7 Heavy OHS
30 Wall Ball
15 TTB
5 OHS
18 Wall Ball
9 TTB
3 OHS

A.
Row 500m @22 s/m
rest 1min
Row 500m @24 s/m
rest 1min
Row 500m @26 s/m
rest 1min
Row 500m @28 s/m
B.
30 PC @75%

A1. FS 4×2-3 *starting at 80%
A2. Tempo RD or Push Up 4×5 @32×2 + ME RD or Push Up
B. Record Reps
1min Cal AB
1min Burpees
2min Cal AB
2min Burpees
1min Cal AB
1min Burpees

A1. BS 5×3
A2. High Box Jump 5×3
B.
21-15-9
Inverted Burpee
TTB
Thrusters 75/55

Rowing Technique
+
5 RFT
500m Row
100m Sled Pull