TheBoltBlog

3 Person Teams
3 Rounds each
20/15 Cal AB
20 DB OH Walking Lunge 50/35 (10L/10R)
20 HSPU
12/9 Cal AB
*Partners complete a full round and then switch

A. E2MOM for 6 sets
Halting Snatch (2s @knee) + Snatch
B. AMRAP 12
5 Power Snatch 135/95
10 CTB
15 Wall Ball

A. Press 5@65%, 5@75%, ME@85%, 5@80%, 5@80%
B. 3 RFT
400m Run
40 KB Swings 53/35

A. 4 sets 1:00 work/30s rest
Cal Row
KB FR Step Ups 35/25, 20″
Skipping Rope
Wall Ball
B. Pigeon Stretch 1×2:00m each
C. Pec/Rear Delt Lacrosse Ball Smash
D. T-Spine Foam Roll and Plate Hold

A1. Front Squat 5×5
*3s pause on 1st rep
A2. Tempo Dips 5×5 @1313
B. With a partner
10 rounds
1min Cal AB
1min rest

A. EMOM 12
Odd: 8-15 HSPU
Even: 8-15 CTBs or 30-50 Dubs (if you did CTB yesterday)
B. AMRAP 7
3 DL 275/185
9 BF Burpees
6 DL
9 BF Burpees
9 DL
9 BF Burpees
12 DL
9 BF Burpees
………
*Choose a weight that allows you to move quickly and TnG or very quick singles through the 12s