3 Rounds
For Time
25 min time cap
Spicy RX+
1000/900m Row
10 Power Cleans 135/93
20 T2b
10 Shoulder to overhead 135/93
Mild RX
1000/900m Row
10 Power Cleans 115/83
15 T2b
10 Shoulder to overhead
Pico
800/700m Row
10 Power cleans
20 knee raises/ ab mat sit ups
10 shoulder to overhead
Amrap 12
RX
30 DB bench 50s/25s
30 Push ups
8/6 Bike cals every time you break and between sets
Pico
25 DB bench 35s/20s
20/15 Push ups
8/6 Bike cals every time you break and between sets
Team of 2
Relay full rounds
RX
10 rounds (relay)
– 200m row
– 10 ttb
8 rounds (relay)
– 45 DU
– 10 snatches 95/63
6 rounds (Relay)
– 15 bench 135/95
– 10 burpee gets overs
Mild
10 rounds (relay)
– 200m row
– 10 hanging leg raise
8 rounds (relay)
– 35 single unders
– 10 snatches 75/53
6 rounds relay
– 15 bench press 115/63
– 10 burpee get overs
Pico
10 rounds (relay)
– 150 m row
– 10 v ups or sit ups
8 rounds (relay)
– 30 singles
– 10 db snatch 35/20
6 rounds (relay)
– 15 db bench 35s/20s
– 8 burpee box jumps
Amrap 12
RX+
50′ single DB walking lunge 50/35
6 Handstand pushups
9 Pull ups
2 Wall Walks
3 Bar muscle ups
RX
50′ single DB walking lunge 35/25
6 Handstand push up with mat
9 pull ups
2 wall walks
3 chest to bar
Pico
50′ Walking lunge with or without weight
6 z press
12 Ring rows
2 partial wall walks
3 pull up jump up slow down
Fight gone bad style
3 Rounds
Emom For max reps
Min 1 Wall Balls 20/14
Min 2 Double DB Power cleans 50s/35s
Min 3 Box Jumps 20′
Min 4 Shoulder to overhead 75/55
Min 5 Calorie Row
Min 6 Rest
Mild
20/14
35s/25s
75/55
Pico
Wall Balls 14/10
DB 35s/25s
