260207 For load: - RX - For load: Split jerk 3-3-3-1-1-1-1 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead More

260208 For time: - RX - 10 rounds for time with a partner: 16/20-cal row 20 single-arm DB cleans (35/50 lb) - Partners alternate full rounds. - INTERMEDIATE - 10 rounds for time with a partner: 14/18-cal row 20 single-arm DB cleans (20/35 lb) - Partners alternate full rounds. - BEGINNER - 6 rounds for...Read More

260206 For time: - RX - 10 rounds for time: 5 back squats (155/225 lb) 3 muscle-ups - INTERMEDIATE - 10 rounds for time: 5 back squats (105/155 lb) 1 muscle-up or 3 false grip ring to chest pull-ups - BEGINNER - 7 rounds for time: 5 back squats (35/45 lb) 3 muscle-up transitions -...Read More

Pre-workout strength EMOM 6: 3 moderate heaving snatch balances or snatch balances Post-workout skill On a 10:00 clock: Low-ring muscle-up practice 260205 For reps: - RX - 7 rounds for reps: 1:00 max burpees 1:00 rest - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead More

Pre-workout strength Every 2:00 for 4 rounds: 2 power snatches - Work up to workout weight or a little heavier. 260204 For time: - RX - For time: 30-24-18 Deadlifts (105/155 lb) 30-24-18 Weighted AbMat sit-ups (14/20 lbs) 15-12-9 Power snatches (105/155 lb) - INTERMEDIATE - For time: 24-18-12 Deadlift (75/115 lb) 24-18-12 Weighted AbMat...Read More

260203 For time: - RX - 5 rounds for time: 5 rope climbs (15/15 ft) 20 Zercher or front-rack reverse lunge (105/155 lb) - INTERMEDIATE - 5 rounds for time: 3 rope climbs (12/12 ft) 20 Zercher or front-rack reverse lunge (75/115 lb) - BEGINNER - 5 rounds for time: 3 seated rope lock-off to...Read More

260202 For time: - RX - For time: 30 box jump-overs (24/30 in) 150 air squats 1,600-m run - INTERMEDIATE - For time: 30 box jump-overs (20/24 in) 120 air squats 1,200-m run - BEGINNER - For time: 30 box step-overs (12/20 in) 50 air squats 800-m run - MASTERS 55+ - For time: 30...Read More

Skill Work Pre- and post-workout accessory 1 set: Max strict pull-ups - Perform one set before and one set after the workout 260201 For time: - RX - 3 rounds for time: 400/500-m row 40 AbMat sit-ups 30 alternating DB snatches (35/50 lb) - INTERMEDIATE - 3 rounds for time: 400/500-m row 30 AbMat sit-ups...Read More

Pre-workout strength: Every 2:00 for 5 sets: 3 power cleans 3 front squats 260131 For time: - RX - For time with a partner: 20-16-12-8-4 Front squats (125/185 lb) 20-16-12-8-4 Synchronized burpee over the bar 20-16-12-8-4 Power cleans (125/185 lb) - INTERMEDIATE - For time with a partner: 20-16-12-8-4 Front squats (95/135 lb) 20-16-12-8-4 Synchronized...Read More

260130 AMRAP - RX - AMRAP 8: 50 double-unders 8 strict handstand push-ups - INTERMEDIATE - AMRAP 8: 35 double-unders 4 pike push-ups - BEGINNER - AMRAP 8: 50 single-unders 8 push-ups from the knees MASTERS 55+ - AMRAP 8: 35 double-unders 8 dumbbell shoulder presses (20/35 lb) - Use two dumbbells. Double-under Skill 3...Read More