TheBoltBlog

Chin over the bar hold 10×6-10s
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Row, Bike, Ski, and Run to accumulate a 5k
*Bike is 3:1
*MInimum 1k Row, 1k Run, 3k Bike

5 sets
2 Squat Cleans + 2 FS
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For Time
50 GHD Hip Ext 15/10
100 Abmat Sit Ups
50 Cal Row

EMOM 10
Odd: 5-10 Challenging HSPU
Even: 12 Heavy Russian Swings
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15-12-9
UB HPC & J
BF Burpees
400m Run
rest 3m btwn rounds

BS 1×3@60, 1×3@65, 3×8@72.5
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6-9-12-9-6
CTB Pull Up
DB/KB DL Box Step Up 50/35
*30 Dubs after each round

5 sets
Power Snatch + 2 Snatch
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Time Cap 12min
30/21 Cal AB
10 PS 135/95
20 Burpee Box Jump Overs
10 PS 135/95
10 OHS 135/95
10 PS 135/95

A. Push Press 10RM then 1 set @90 of A
B.
EMOM 15
1: 12/9 Cal AB
2: 10 Ring Dips or Dips
3: 10 Thrusters 95/65