For time teams of 2
RX
800m run together
50 thrusters
1000m row
40 Snatches
1000m row
30 CJ
800m run
RX
95/115/135
65/80/95
Mild
75/95/115
55/65/75
Pico
400m run together
50 thrusters
800m row
40 snatchest
800m row
30 cj
400m run
Machine for 2 Min
Thread the Needle – 8
Downdog Toe Taps – 10
Windmills – 10
Tin Man RDL’s/Figure 4’s
Heel Drives
Bootcamp Burpees – 4
Leg Swings – 10
Ring Rows – 6
Farmers Carry – 2
1: 6 Farmers Carry
2: Rest
3: 6 Farmers Carry – (Increase)
4: Rest
5: 4 Farmers Carry – (Increase)
6: Rest
7: 4 Farmers Carry – (Increase)
8: Rest
9: 2 Farmers Carry – (Increase)
10: Farmers Hold
100m Run
DB Push Presses – 10
Burpee over DB’s – 10
E3MOM
4 sets of 5 reps
all at 60%
For Time 18 min cap
Spicy
200m Run
21 Double DB box step up 50s/35s 20″
9 burpee box jump over 24″
200m farmer carry 50s/35s
15 Double DB box step up
15 burpee box jump over
200m Run
9 Double DB box step up
21 burpee box jump over
200m Farmer carry
RX 35s/25s
Pico
200m Run
21 Box step up with or without weight
9 Burpee to a target
200m burden or farmer carry
15 Box step up
15 Burpee to a target
200m Run
9 Box step up
21 burpees to a target
200m Carry
Machine for 2
Heel to Toe Rocks – 10
Windmills – 10
Toe Taps – 10
Calf Raises – 10
Wide base Inchworms – 4
Tin Man RDL’s/Figure 4’s
Lunge to Squat – 4
Squat Jumps – 4
6 Rounds:
Long Carioca Shuffle – 2
Long Broad Jumps – 6
Bear Crawl – 1
4 Rounds:
Z Presses – 10
KB Gorilla Rows – 10
KB Deadlifts – 10
KB OH Hold 30 Sec
For Time
12 min time cap
10-9-8-7-6-5-4-3-2-1
Dead lifts
Calorie bike
Spicy 225/155
Rx 185/123
Pico 135/73
