TheBoltBlog

EMOM 12
Odd: 2 Power Clean
Even: 5 Wgt/Strict Dips
+
AMRAP 15
15 TTB
30′ HS Walk or 30s HS Hold
100′ Walking Lunge

For time:
200m Run
10 Bar Facing Burpees
200m Run
20 Power Snatch 95/65
200m Run
30 Box Jumps 24/20
200m Run
30 Box Jumps
200m Run
20 Power Snatch
200m Run
10 Bar Facing Burpees
200m Run

Build to a 1RM Thruster (from the ground)
+
For Time 10min cap
15 Hang Squat Clean 115/80
90 Double Unders
12 HSC
60 Double Unders
9 HSC
30 Double Unders
6 HSC

For All The Macros
300m Run
30 DL 185/125
30 HSPU
300m Run
30 Wall Ball
30 Pull Ups
300m Run
30 KB Swing 70/44
30 Burpees
300m Run

Back Squat
5@75%, 5@80%, 3×5@85%
+
AMRAP 12
7 OHS 135/95
7 Bar Facing Burpees
7 Box Jumps 30/24

Ring MU Skill Work
– MU transitions/eccentrics
– Ring Dips
– Rings to Support
– Hip extension to MU transition
– False grip Pull Ups/Ring Rows
– Hollow/Arch Kipping on Rings
– Hollow Rocks
+
For Time
30 MU
or
3RFT
30/21 Cal Row
20 Pull ups
10 Ring Dips
*Compare to 3.21.16