2 Clean and jerks @60-70%
Not touch and go)
Amrap 12
RX
500/450m Row
10 Thrusters 95/65
Pico
450/400m Row
10 Thrusters
AMRAP 12 min
10 WB Thrusters
4 Farmers Carry
10 V-Ups
20 Mountain Climbers
For Time
RX
400m Run
30 Burpee T2b
800m Run
30 Pull Ups
800m Run
30/24 Calorie Bike
400m Run
30 Burpee box jump overs 24/20
Pico
200m Run
25/20 Burpee to a target
400m Run
30 PUll up variation
400m Run
30/24 Calorie Bike
200m Run
25/20 Burpee box step up or jump overs
For Time
400m row
10 Bootcamp Burpees
200m row
20 Bent Over Rows
400m row
20 Leg Lifts
200m row
20 Box Step Overs
Max Effort 1-Mile Run
24 min clock
0-12
4 Sets Every 3 min
Bench Press building to a heavy 6
Max rep pull of your choice 10+ reps
12-24
4 Sets every 3 min
Barbell Curls (in the rack) 12-15
20-30 Banded tricep push downs
15-20 DB lateral raises
1,400m bike for time or
4 Rounds of 300m row. Rest is same amount of time as it took you to row
Teams of 2
RX
150/125 Calorie bike
1 partner bike 1 person runs 200 until cals are complete
then
40 Burpee box get overs 40″
20 Sandbag over the box
30 Burpee box get overs
30 Sandbag clean and squat
20 Burpee box get overs
40 Sandbag squats hold anyway
Pico
110/85 Calorie Bike
1 person bike 1 person 200 or curb run then switch
Then
30 Burpee box get overs
20 Sandbag over the box
25 Burpee box get overs
25 Sandbag clean and squat
20 burpee box get overs
30 sandbag squats
For Time
15 min time cap
Spicy RX+
24 DB snatch 50/35
16 Hand stand push ups
8 Bar muscle ups
20 DB snatch
8 Wall Walks
6 Bar muscle ups
16 DB snatch
50′ Handstand walk
4 Bar muscle ups
RX
24 DB snatch
16 Handstand push ups
8 BMU/ C2b
20 DB snatch
8/6 Wall Walks
6 BMU/c2b
16 DB snatch
25′ HSW/ 4 Wall Walks
4 BMU/C2b
Pico
24 DB snatch
16 Z press
10 Ring rows
20 DB snatch
10 Partial Wall Waks
10 ring rows
16 DB snatch
6 Z press
10 ring rows
For Time
15 min time cap
24 DB snatch
8 Devil Press
10 DB Bent Over Rows
20 DB snatch
6 Devil Press
8 DB Bent Over Rows
16 DB snatch
4 Devil Press
6 DB Bent Over Rows
