TheBoltBlog

A. Build to a 1RM Deadlift
B. For Time
30 MU
or
3RFT
30/21 Cal Row
20 Pull ups
10 Ring Dips
*Compare to 5.29.18 and/or 8.23.17

A. Build to a 1RM Press
then 2 sets of ME Push Press @A
B. For Time
2k Row
C. 3 Sets
20 Band Pull Aparts
60s Plank

A. At 0-12min
1000m Row
50 Air Squats
100 Double Unders
50 Air Squats
——-
B. At 12-20min
Build to a 3RM Thruster
——-
C. At 20-32min
400m Sandbag/Barbell Carry
100 Double Unders
40 DB Thrusters 50/35

A. 5 sets
DB/KB Lateral Box Step Ups 3-5e
rest 30s
CTB Pull Ups 5-20 (Choose a challenging, but repeatable rep scheme)
rest 2min
B. AMRAP – 6
10/7 Cal AB
7 Burpee DB DL 50/35

A. E2MOM for 6 sets
3 Strict HSPU + 6 Kipping HSPU
B.
5 RFT – 12min Cap
200m Row
10 R-arm DB OHS 50/35
10 L-arm DB OHS

A. 5 sets
3 Hang Power Clean + 2 Jerks
B.
3 RFT
400m Run
21 Box Jump Overs 24/20
12 UB Hang Power Clean 165/115