For Time
Spicy RX+
30/24 DB Bench 50s/35s
30 Calorie Row
20 DB Bench
20/16 Calorie Row
10 DB bench
10/8 Calorie Row
Mild RX
Same as spicy
35s/25s
Pico
24 DB Bench
24/20 Calorie Row
16 DB bench
16/14 Calorie Row
8 DB Bench
8 Calorie Row
Teams of 2
Pick a challenging weight for deadlifts and build each round
RX
1000′ Overhead plate carry 45/25
40 Deadlifts
Accumulate 4 min of hanging from a pull up bar
800′ Farmer carry AHAP
30 Deadlifts
Accumulate 4 min of handstand holds on the wall
400′ Overhead plate hold walking lunge
20 Deadlifts
Pico
800′ Overhead plate carry
30 Deadlifts
3 max attempts each of pull up bar hang
600′ Double DB farmer carry AHAP
25 Deadlifts
Accumulate 4 Min of plank holds
400′ Walking lunge with or without weight
20 Deadlifts
Machine for 2 Min
Down/Up Dog – 4
Thread the Needle – 8
Thoracic Rotations – 4
Toe Taps – 10
Windmills – 10
Good Mornings – 10
Squat/Hammy – 4
Tin Man RDL’s/Figure 4’s
A Skips/Quad Pulls
Crossovers – 10
Barbell Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
Front Squat – 5
RDL’s – 5
Thoracic Stretch 30 Sec
1: 4 RDL’s/3 Tempo Down RDL’s @65
2: Heel Taps – 5 Each
3: 4 RDL’s/3 Tempo Down RDL’s @65
4: Heel Taps – 5 Each
5: 3 RDL’s/2 Tempo Down RDL’s @70
6: Banded Bent Over Row – 10
7: 3 RDL’s/2 Tempo Down RDL’s @70
8: Banded Bent Over Row – 10
9: 2 RDL’s/1 Tempo Down RDL’s @75
10: 1 Tempo Down RDL’s @80
Alt DB Thrusters – 10
Weighted Stepback Lunge – 10
Lateral Box Step Over – 10
Amrap 10
Spicy RX+
3 Power Cleans 1858/123
6 Box Jumps 30/24
9 25′ shuttle runs
EMOM 2 Bar muscle ups
Mild RX
3 Power Cleans 135/83
6 Box Jumps 24/20
9 25′ shuttle runs
EMOM 4 Pull ups or 2 bar muscle ups
Pico
3 Power cleans
6 box jumps or step ups
9 25′ shuttle runs
EMOM 4 Pull Up variation
Amrap 10
Spicy RX+
3 Power Cleans 1858/123
6 Box Jumps 30/24
9 25′ shuttle runs
EMOM 2 Bar muscle ups
Mild RX
3 Power Cleans 135/83
6 Box Jumps 24/20
9 25′ shuttle runs
EMOM 4 Pull ups or 2 bar muscle ups
Pico
3 Power cleans
6 box jumps or step ups
9 25′ shuttle runs
EMOM 4 Pull Up variation
