Amrap 25
Spicy RX+
50 Doube Unders
40 Wall Balls 20/14
50 Double Unders
30/24 Calorie Bike
50 Double Unders
20 DB snatches 50/35
50 Double unders
10 HSPU
Mild RX
30 Double Unders
AB mat for HSPU
24/18 Bike cals
Pico
50 Singles
25 Wall Balls
50 Singles
20/15 Calorie Bike
50 singles
20 DB snatches
50 Singles
10 DB shoulder to Overhead
Machine 2 Min
Inchworms – 4
Down/Up Dog – 4
Runners/Hammy – 4
Samson – 4
Thread the Needle – 8
Shoulder Wipers – 4
Wall Angels – 10
Tin Man RDL’s
Crossovers – 10
Barbell Warm-Up:
Good Mornings – 5
Back Squat – 5
RDL’s – 5
Bent Over Rows – 5
Pigeon Pose – 30 Sec
1: Push Press + Jerk – 4&4 @65
2: DB Bent Over Rows – 8
3: Push Press + Jerk – 4&4 @70
4: DB Bent Over Rows – 8
5: Rest
6: Push Press + Jerk – 3&3 @75
7: DB Bent Over Rows – 8
8: Push Press + Jerk – 2&2 @80
9: Push Press + Jerk – 2&2 @85
10: Jerk – 1 @90
1: Row
2: DB Deadlift
3: Row
4: DB RDL’s
5: Row
6: DB Deadlift
7: Row
8: DB RDL’s
9: Row
10: DB Deadlift
Teams of 2
30 min Time cap
Split reps however
RX
3000/2400m Row
Partner 1 row Partner 2 suitcase hold 50s/35s
100 DB bench
Parnter 1 Bench Partner 2 plank hold
50s/35s
1 Mile partner run
Pico
2500/2000m Row
Partner 1 row parnter 2 suitcase hold
80 DB bench
Partner 1 bench partner 2 plank hold
800m Run partner run
For Time
12 Min cap
RX
100 Box Step ups 20″ 50/35
EMOM
Death by Single arm devil press
At go 1 SADP add 1 rep each min
Pico
75 Box step ups 20″
EMOM
Single arm Devil press
At go 1 SADP add 1 rep each min
Machine for 2 Min
Down/Up Dog – 4
Inchworms – 4
Windmills – 10
Toe Taps – 10
Squat/Hammy – 4
Tin Man RDL’s
Carioca Shuffle – 4
Shuttle Runs – 2
KB Farmers Carry 2 (light weight)
Thoracic Stretch – 30 Sec
10 Minute Clock
Increase weight each time
6 Farmers Carry
Rest 1-2 Min
4 Farmers Carry
Rest 1-2 Min
2 Farmers Carry
Rest 1-2
2 Farmers Carry
1: Leg Raises
2: Carioca Shuffle
3: Bike
4: Squat Jumps
5: Shuttle Runs
Start Over for round 6
