TheBoltBlog

A. 2 attempts ME Strict PU
B. Sprint Intervals
5 sets
15 GHDSU or 21 Abmat Sit Ups
9 Burpee Box Jump Overs 24/20
6 Heavy but Fast Squat Clean
rest 3min

A. Build to a 3RM Push Press
B. For Time
2k Row

Kipping Fundamentals
+
For Time 16min time cap
30 Burpees
30 Pull Ups
30 Box Jump Overs 24/20
30 SDHP 95/65
30 Wall Ball

A. Build to a 1RM BS
B. CF Mainsite 170402
AMRAP 10
10 HSPU
15 FR Lunges 95/65

5x30m Yoke/BB Carry
+
For Time
30 MU
or
3RFT
30/21 Cal Row
20 Pull ups
10 Ring Dips
*Compare to 11.22.16

4 RFT 25min time cap
400m Run
32 KBS 53/35
64 Double Unders
+
Crossover Symmetry
Foam Roll/Barbell smash