TheBoltBlog

A1. BB Lunges 5×8
A2. HS Walk 5×30′ or HS Hold
+
3 RFT
21 HPC 95/65
21 Wall Ball

AMRAP 14
7 MU or 14 CTB
14 OHS 95/65
21 Box Jumps 24/20
+
Lsits 3x30s

A. EMOM 10
1 C&J
B. E2MOM for 2 sets
1 C&J
C.
Death by DL 185/125 +Burpee
Min 1: 1 DL + 1 Burpee
Min 2: 2 DL + 2 Burpee
……

Pause Back Squat (3s) 5×3
+
For time partition as you like
45 Thrusters 95/65
45 Pull Ups

Seated KB Press 5×5
+
15-12-9
DL 275/185
TTB
HSPU

BMU/MU skill work
or
5×2-7 BMU/MU
+
4 RFT 16min cap
400m Run
40 Air Squats