TheBoltBlog

Bar Muscle Up/CTB/Kipping Skill Work
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2 sets
12 UB Thrusters
100m Run
– rest 1 min
9 UB Thruster
200m Sprint
– rest 1 min
6 UB Thruster
300m
– rest 1 min

WL Track
A. FS 3×2 @90%
B. Power Snatch + OHS – 2+1@70%, 2+1@75%, 2+1@80%, 3×1+1@85%
C. Jerk 2@70%, 2@75%, 2@80%, 3×1 @85%
D. Bentover Rows 3×8
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General Track
EMOM – 10
Odd – 5 OHS
Even – 40 DU or 30s of DU attempts
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For time
1000m Row
50 Burpees
30 KB Snatch 53/35

A. PC – build to a 1RM
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AMRAP – 10
3 PC @70% of A
6 HSPU
9 TTB

Push Jerk
5-5-5-5-5
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5 RFT – 12 min cap
30 Wall Ball
5 MU or 15 CTB/Pull Ups
*This will be difficult to finish within the time cap. If you know you wont be close to finishing 5 rounds under the cap, scale weight, type of PU, or rep scheme to finish.
Scaling options
20WB/2-3MU
20WB/10 CTB or Pull Up

WL Track
A. C&J 2x(2+1)@75%, 2x(2+1)@80%, 2×1@85%
B. Snatch Pull 2×3@100%, 2×2@105%
C1. BS 5×2@70%
C2. Wgt Pull-up 5×5
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General Track
A1. BS 3-3-3-3 (1st set at 75% and build)
A2. Triple Broad Jump or Broad Jump 4×3
A3. Goblet Vertical Jump 4×4
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3 RFT
500m Row
21 KBS 53/35
400m Run

7 sets
3 Heavy Hang Power Clean
7 Bar Facing Burpees
50m Single Arm Farmer’s Carry
1 Squat Clean
-rest 1min
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Accumulate 3min
L-sit / L-hang