- RX - 6 sets, each for time: 300-m run 100-m recovery walk - INTERMEDIATE - Same as Rx'd - BEGINNER - 4 sets, each for time: 200-m run 200-m recovery walk - MASTERS 55+ - Same as Rx'd Post-workout skill work Accumulate: 10-20 low-ring L-sit muscle-ups or transitionsRead More

- RX - For time: 30-27-24-21-18-15-12-9-6-3 Dumbbell deadlifts (35/50 lb) 20-18-16-14-12-10-8-6-4-2 Dumbbell bench presses or shoulder presses 10-9-8-7-6-5-4-3-2-1 Dumbbell squat cleans - Move through all three movements before moving to the next set of reps. - Use two dumbbells. - INTERMEDIATE - For time: 30-27-24-21-18-15-12-9-6-3 Dumbbell deadlifts (20/35 lb) 20-18-16-14-12-10-8-6-4-2 Dumbbell bench presses or shoulder...Read More

- RX - AMRAP 9: 3 handstand walk squares 9 toes-to-bars - 1 handstand walk square rep is a 5x5 distance: walk 5 ft up, 5 ft right, 5 ft back, and 5 ft left. - INTERMEDIATE - AMRAP 9: 1 pike walk around a box 9 knees-to-chests - BEGINNER - AMRAP 9: 3 inchworms...Read More

- RX - For time: 300 double-unders - Every minute, starting at:00, perform 2 rope climbs (15/15 ft) - INTERMEDIATE - For time: 150 double-unders - Every minute, starting at:00, perform 1 rope climb (12/12 ft) - BEGINNER - For time: 300 single-unders - Every minute, starting at:00, perform 2 pull-to-stands - MASTERS 55+ -...Read More

Pre-workout strength Power snatch: 5-3-1-1-1 - Build to heavier than workout loading. - RX - For time: 15 power snatches (105/155 lb) 15 DB thrusters (20/35 lb) 12 power snatches 15 DB thrusters 9 power snatches 15 DB thrusters 6 power snatches 15 DB thrusters 3 power snatches 15 DB thrusters - Use two dumbbells....Read More

- RX - 3 rounds for time with a partner: 800/1,000-m row 50 burpees 50 box jumps (20/24 in) 800-m run - One partner works at a time; break up all movements as desired. - 45:00 time cap. - INTERMEDIATE - 3 rounds for time with a partner: 600/800-m row 40 burpees 40 box jumps...Read More

- RX - EMOM 18: Min. 1 | 3 shoulder-to-overheads Min. 2 | 15 v-ups Min. 3 | 12/15 cals on any machine - Score is the heaviest set of 3 shoulder-to-overheads. - INTERMEDIATE - EMOM 18: Min. 1 | 3 shoulder-to-overheads Min. 2 | 15 single leg v-ups Min. 3 | 9/12 cals on...Read More

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