TheBoltBlog

E2MOM for 5 sets
2 C&J
+
400m Run
18 HSPU
400m Run
15 HSPU
400m Run
12 HSPU
*every break in HSPU requires a 200m penalty run

AMRAP 14
27 Cal Row
21 Thruster 95/65
15 BF Burpees
9 MU
+
Mobility

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

EMOM 10
Odd: 3 MU (or 6-8 CTB) + 5 Burpees
Even: 3-8 HSPU + 5 Burpees
*This EMOM is skill work, you shouldn’t be going to failure on the main gymnastics component. Focus is on moving well, maintaining good positions on each set/rep, and focus on when and where you breath in these higher skilled movements
+
8 sets
30s AB Hard
30s AB Easy
rest 1min
8 sets
30s Row Hard
30s Row Easy

For Time
20/15 Cal Row
21 C&J 95/65
rest 2min
20/15 Cal Row
15 C&J 135/95
rest 2min
20/15 Cal Row
9 C&J 185/135
rest 2min
50-40-30-20-10
Double Unders
Air Squats

E2MOM for 6 sets
Power Snatch + 2 OHS + Snatch
+
3 RFT 9min Cap
15/11 Cal AB
15 Deadlifts 225/155
15 HSPU