5 Rounds
Every 6 Minutes
Building to a heavy 2 rep thruster
RX+
32 Double Unders
16 T2b
8 Box Jumps 24/20
4 Wall Wall Walks
2 Rep Thruster (Building)
RX
32 Double unders
16 Core movements t2b/v-up/abmat
8 Box jumps 24/20
4 Wall Walks / 6 HSPU
2 Rep thruster
Pico
64 singles
16 Core movements
8 box jump or step ups
4 partial wall walks/ z press
2 Rep thruster
5 min time cap per round
4 Rounds
4 min on 4 min off
Spicy RX+
21/18 Calorie Bike
15 Wall Balls 20/14
9 Bar over Burpees
Max Rep Clean and jerks
155/95
Mild RX
21/15 Calorie Bike
15 Wall Wall balls 20/14
9 bar over burpees
Max rep clean and jerks
115/75
Pico
18/12 Calorie Bike
15 Wall balls 14/10
6 burpees over the bar
Max rep clean and jerks
Amrap 25
Max distance Row
RX
Every 500/400m
Complete 2 rounds of cindy
5 pull ups/ 10 push ups/ 15 air squats
Pico
Every 500/400m Row
complete 2 rounds of cindy your way
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Team of 2
– 800m Run-
• 42 TTB
• 30 sq cleans
• 18 synchro burpee pull ups
– 400m Run-
• 42 TTB
• 30 sq snatches
• 18 synchro burpee pull ups
-800m Run-
Rx- 135/93
Mild- 115/63
Pico- your choice midline movement 75/53
