EMOM 30
RX+
1-15/12 Calorie Row
2- 2 Wall Walks + 8 T2b
3- 15/12 Calorie Bike
4- 2 Wall Walks + 4 Bar muscle ups
5- Rest
RX
1- 12/9 Calorie Bike
2- 2 Wall Walks + 6 T2b
3- 12/9 Calorie Row
4- 2 wall Walks + 3 BMU/ 6 c2b/8 PU
5- Rest
Pico
1- 10/7 Calorie Row
2- 2 partial wall walks + 6 v-ups
3- 10/7 Calorie Bike
4- 8 z press + 8 Bent over rows
5- Rest
For Time
15 min time cap
Spicy RX+
100 Double unders
30 Deadlifts 155/95
30 Single DB box step ups 20 50/35
100 Double unders
20 power cleans
20 single DB box step ups
100 Double unders
10 Shoulder to overhead
10 Single DB box step ups
MIld RX
60 Dubs or combo
30 Deadlifts 115/75
30 Single DB box step ups 20″ 35/25
60 Dubs or combo
20 power cleans
20 Single DB box step ups
60 Dubs or combo
10 Shoulder to overhead
10 Single DB box step ups
Pico
100 singles
30 Deadlifts
30 box step ups with or without weight 20″
100 singles
20 power cleans
20 box step ups
100 singles
10 Shoulder to overhead
10 Box step ups
Team of ✌️
• 200 wall balls
• 150 cal bike
• 100 DB Bench
• 50 DB thruster
Rx- 20/14 wb 50/35 db
Mild- 20/12 wb 35/25 db
Pico- 16/10 wb 25/15 db
Extra credit
Relay rounds
10•9•8•7•6•5•4•3•2•1
– strict pull up
– heavy DB deadlift
For Time
15 min cap
RX+
50/40 Calorie row
40 Box jump overs 24/20
30 Hang snatch 75/45
20 Handstand push ups
10 Bar muscles ups
RX
50/40 Calorie Row
40 Box jump overs 24/20
30 hang Snatch 75/33
15 HSPU
5 Bar muscle ups (10 burpee c2b)
Pico
40/30 Calorie row
35 Box jump overs
25 Hang snatch 45/33
15 Z press
10 pull up variations
Amrap 8
RX
4 Single arm devil press 35/25
8 single are DB thruster 35/25
RX+ 50/35
Pico
4 Single arm devil press
8 single are DB thrusters
Switch arms every rep on the Devil press
Switch arms every other set of DB thrusters
