Pre-workout strength EMOM 6: 3 hang power cleans - Build in load to heavier than workout weight. - RX - Every 2:00 for 5 sets: 16/20-cal row Max hang power cleans (75/115 lb) - Rest 2:00 between sets. - INTERMEDIATE - Every 2:00 for 5 sets: 12/15-cal row Max hang power cleans (55/75 lb) -...Read More

- RX - 10 rounds for time: 10 toes-to-bars 10 burpees to a target - Burpee target is above finger tips when feet together and arms extend and together overhead. - INTERMEDIATE - 10 rounds for time: 5 toes-to-bars 10 burpees to a target - Burpee target is above finger tips when feet together and...Read More

- RX - On a 20:00 clock: Build to a 3-rep-max front squat - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout skill 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges - Rest 1:30 between sets. - Use one or...Read More

- RX - AMRAP 12: 100-m run 12 chest-to-bar pull-ups 24 double-DB step-ups (35/50 lb) (20/24 in) - INTERMEDIATE - AMRAP 12: 100-m run 6 chest-to-bar pull-ups 24 double-DB step-ups (20/35 lb) (20/24 in) - BEGINNER - AMRAP 12: 100-m run 6 jumping pull-ups 24 box step-ups (12/12 in) - MASTERS 55+ - AMRAP 12:...Read More

Diane For time: - RX - 21-15-9 reps for time: Deadlifts (155/225 lb) Handstand push-ups - INTERMEDIATE - For time: 21-15-9 Deadlifts (125/185 lb) 12-9-6 Handstand push-ups - BEGINNER - For time: 15-12-9 Deadlifts (55/75 lb) Dumbbell shoulder press (15/20 lb) - MASTERS 55+ - For time: 21-15-9 Deadlifts (125/185 lb) Double-DB push presses (20/35...Read More

- RX - 4 rounds for time with a partner: 40 KB snatches (35/53 lb) 400-m run - Share the snatches and run together. - INTERMEDIATE - 4 rounds for time with a partner: 40 KB snatches (26/35 lb) 400-m run - Share the snatches and run together. - BEGINNER - 4 rounds for time...Read More

- RX - For time: 30-cal air bike 30 wall-ball shots (20/30 lb) (9/10 ft) 20-cal air bike 20 wall-ball shots 10-cal air bike 10 wall-ball shots - INTERMEDIATE - For time: 25-cal air bike 30 wall-ball shots (14/20 lb) (9/10 ft) 15-cal air bike 20 wall-ball shots 10-cal air bike 10 wall-ball shots -...Read More