TheBoltBlog

Sprint Intervals
5 sets
15 GHDSU
9 BF Burpees
3 Heavy Squat Snatch
100m Sprint
rest as needed

A. Push Press 5@90% goal 5RM, 5@goal wgt, 2×5@95% 5RM
B.
5 RFT 10min cap
5 TnG DL 315/205
50 Dubs
C.
3 sets
15 Band Pull Aparts
20s Batwings

AMRAP 35
400m Run
12 Burpees
500m Row
12 Burpees
1.2km AB
12 Burpees

A1. FS 4RM then 4 @95% and @90%
A2. Rings Bottom Support 5×10-20s
B. For Time 10min cap
12 SDHP 135/95
24 TTB
9 SDHP
18 TTB
6 SDHP
12 TTB
3 SDHP
6 TTB

A. Every 75s for 8 sets
1-5 sHSPU + 1-5 HSPU + 10s HS Hold
B. For time 16min cap
50/35 Cal AB
100 Dubs
40 STOH 115/80
100 Dubs
30 DB Hang Squat Cleans 50/35

A. BS 3@60%, 3@70%, 3@75%, 3@80%, ME@85%, 5@85%
B.
3 Rounds
1min Box Jumps
1min rest
1min CTB Pull ups
1min rest
1min Power Clean 135/95
1min rest
*record reps for each movement