TheBoltBlog

A. For Time
Run 1mile
B1. Tempo Front Squat 5×2 @42×1
B2. DB Lateral Step Up 5×5-8e
B3. Russian Twist 5×20

A. EMOM 8
1-5 MU
or
MU transition skills
B. For Time – 15min Cap
30 DB Hang C&J 50/35
30 Wall Ball
30 Burpees w/lateral Jump over DB
30 Wall Ball
30 DB Hang C&J
30 Wall Ball
30 Burpees w/lateral jump

A. Deficit Deadlift 5×5
*Pull with feet elevate on a plate, only pull from deficit if you can maintain a neutral spine at setup and throughout the lift
B. 3 sets
300/250m Row
21 Thrusters 45/35
12 Pull Ups
rest 3min
*goal is to finish each set in under 2min, scale movements/rowing distance appropriately

A. E2MOM for 6 sets
Halting Snatch (2s @knee) + Snatch
*Compare to 3.6.18
B. 3 RFT
15 KB DL 70/53
50′ Farmer’s Carry
50′ Burpee Broad Jump
15 TTB

A. “Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 HSPU
10 Pistols
15 Pull-ups
B. Banded Shoulder Mob
C. Band Pull Aparts 3×25

For Time 45min Cap
1000m Row
1000m Run
rest 3min
800m Row
800m Run
rest 3min
600m Row
600m Run
rest 2min
400m Row
400m Run
rest 2min
200m Row
200m Run
*Compare to 12.4.17 and/or 8.16.17