Amrap 25
RX spicy
200m Run
20 DB bench press 50s/35
20/16 Calorie Bike
200m Run
20 Pull Ups
Double DB farmer carry curb and back 50s/35
Mild
35s/25s
15 Pull Ups
Pico
200m Run
15 Db Bench press
15/12 Calorie Bike
200m Run
15 pull up variations
Double DB farmer carry curb and back
Amrap 12
Spicy RX+
6 Clean and jerks 135/85
9 T2b
12 Box jumps 30/24
Mild RX
6 Clean and jerks 115/75
6 T2b
12 Box jumps 24/20
Pico
6 Clean and jerks
9 Ab mat sit ups (core movement)
12 Box jump or step ups 20′
30 Min AMRAP
Sandbag cleans – 20
Partner dead hangs while other is working
Synchro Toes to bar – 10
Deadlift – 20
Partner planks while other works
Rest 1 min
RX+
185/155
RX
165/135
Scaled
Pick your poison
For Time
Spicy RX+
30 Hang Snatch 75/55
30 Overhead Squats
10 Bar muscle ups
15 Hang Snatch
15 Overhead squats
5 Bar muscle ups
Mild RX
30 Hang snatch 75/55
30 Front squats
5 Bar muscle up 8 C2b 12 pull ups
15 Hang snatch
15 front squats
5 BMU 8 C2b 12 pull ups
Pico
25 Hang snatch
25 OH/front/ goblet squats
10 pull up variations
15 Hang snatch
15 Squat variations
10 pull up variations
Amrap 12
Spicy RX+
12 Double DB box step up 50s/35s 20″
18 Wall Balls 20/14
36 Double unders
Mild RX
12 Double DB box step up 35s/25s 20″
18 Wall Balls 20/14
36 Doubles combos
Pico
9 Box step up with or without weight
15 Wall Balls 14/10
72 Singles
