TheBoltBlog

A. Back Squat 3@70%, 3@80%, ME@90%, 2×3@85-90%
B. For Time – 13min Cap
70/50 Cal AB
then
2 Rounds of
100 Air Squats
25 DL 135/95

A. Pause Push Press 5×5
*Compare to 5.4.18
B. 4 RFT – 16min Cap
20/15 Cal Row
20 Wall Ball
4,3,2,1 Rope Climbs

A. 5 sets
3 Position Clean
B. Death by Cal Row
1 Cal the 1st minute
2 Cals the 2nd minute
3 Cals the 3rd minute
……

A. EMOM 20
Min 1: 1-3 Strict MU
Min 2: 10-15 GHDSU
Min 3: 3-6 MU
Min 4: 10 KB DL 70/53
B. EMOM 8
12 Plate GTOH + 12 OH Lunges 45/35

A. EMOM 10
Push Jerk + Split Jerk
B. For time – 5 min Cap
20/15 Cal AB
20 Squat Clean (3/4 Bodyweight)
20 BF Burpees

A. For Time 20 min Cap
50 KB Swing 53/35
400m Run
25-50′ HS Walk
50 KB Hang Clean and Jerk
400m Run
25-50′ HS Walk
50 KB Snatch
400m Run
25-50′ HS Walk
B. Durante Core
3-5 sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10s Hollow Hold
rest 1min