TheBoltBlog

Front Squat 5×3
*2s Pause on 1st rep
+
3 RFT 16min Cap
30 Wall Ball
400m Run
50 Double Unders

AMRAP 12
2 rounds of:
50-ft. weighted walking lunge 50/35
16 toes-to-bars
8 power cleans 50/35
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

MU Skill Work
or
MU 5×2-7
+
EMOM 18
Min 1: 12/9 Cal AB
Min 2: 4 Power Clean & Jerk 135/95 + 6 BF Burpees
Min 3: 15/12 Cal Row

AMRAP 10
3-6-9
Squat Clean
HSPU
*1st round @95/65
*2nd round @135/95
*3rd round @165/115
*4th round @185/135
*5th round @225/155 and continue in multiples of 3,6,9,12…until time is completed
+
Mobility

Back Squat 5×5
*First set at 70%
+
3 Rounds
400m Run
20 Pull Ups
rest 2min
30/23 Cal AB
10 CTB
rest 2min

A1. Push Press 10-8-6-4-2
A2. Tempo Ring Rows 5×5 @30×2
+
3 RFT
18 Cal Row
15 TTB
12 Thrusters 115/80