Skill Work On a 10:00 clock: Low-ring and strict muscle-up drills Muscle-Up Annie - RX - For time: 50 double-unders 50 AbMat sit-ups 5 strict muscle-ups 40 double-unders 40 AbMat sit-ups 4 strict muscle-ups 30 double-unders 30 AbMat sit-ups 3 strict muscle-ups 20 double-unders 20 AbMat sit-ups 2 strict muscle-ups 10 double-unders 10 AbMat sit-ups...Read More

260803 - RX - 3 rounds for time: 800-m run 15 overhead squats (105/155 lb) - INTERMEDIATE - 3 rounds for time: 600-m run 15 overhead squats (75/105 lb) - BEGINNER - 3 rounds for time: 400-m run 10 overhead squats (35/45 lb) - MASTERS 55+ - 3 rounds for time: 800-m run 15 overhead...Read More

Skill Work Every 2:00 x 5 rounds: 1 power snatch + 1 hang power snatch - Build in load to workout weight or just above. 260802 - RX - AMRAP 16 with a partner: 2 legless rope climbs 4 power snatches (105/155 lb) - Add 1 power snatch every round until time runs out. -...Read More

260801 - RX - 5 rounds for time with a partner: 20 DB hang power cleans (35/50 lb) 20 DB push presses 200-m DB farmers carry - Share the work as desired. - Use two dumbbells. - INTERMEDIATE - 5 rounds for time with a partner: 20 DB hang power cleans (20/35 lb) 20 DB...Read More

260731 - RX - For time: 2 ring muscle-ups 2 back squats (155/225 lb) 4 ring muscle-ups 4 back squats 6 ring muscle-ups 6 back squats 8 ring muscle-ups 8 back squats 6 ring muscle-ups 6 back squats 4 ring muscle-ups 4 back squats 2 ring muscle-ups 2 back squats - INTERMEDIATE - For time:...Read More

Skill Work Triple-under or crossover practice 260730 - RX - AMRAP 12: 6 calorie bike 12 toes-to-bars - Every 2:00, starting at :00, stop and perform 12 box jumps (24/30 in). - Pick up wherever you left off before each set of burpees - INTERMEDIATE - AMRAP 12: 6 calorie bike 9 toes-to-bars - Every...Read More

260729 - RX - 5 x 3:00 rounds for reps: 15/20-cal row 20 alternating hang DB snatches (35/50 lb) Max burpees over the DB - Rest 1:00 between rounds. - Use one dumbbell. - INTERMEDIATE - 5 x 3:00 rounds for reps: 12/15-cal row 20 alternating hang DB snatches (20/35 lb) Max burpees over the...Read More

260728 - RX - For time with a partner: 40-30-20-10 Double DB deadlift (35/50 lbs) Double DB bench press Double DB hang squat cleans - INTERMEDIATE - For time with a partner: 40-30-20-10 Double DB deadlift (25/40lbs) Double DB bench press Double DB hang squat cleans - BEGINNER - For time with a partner: 20-15-10-10...Read More

260727 - RX - 2 rounds, each for time: 1,600-m run - Check your time and rest exactly that amount of time before starting the second round. - Everyone must start Round 2 by the 22:00 mark. - INTERMEDIATE - Same as Rx'd - BEGINNER - For time: 1,600-m run Rest until 22:00 800-m run...Read More

260725 - RX - For total reps: 6 sets: :20 bike for calories :10 rest 6 sets: :20 shuttle runs (30 ft) :10 rest 6 sets: :20 double-KB Russian swings (35/53 lb) :10 rest 6 sets: :20 shuttle runs (30 ft) :10 rest 6 sets: :20 bike for calories :10 rest - Rest 1:00 between...Read More