Pre-workout skill EMOM 6: Handstand walk (25 ft) Or :20 handstand walk attempts Or :20 plank shoulder taps 260412 - RX - 5 x 2:00 rounds: 15/20-cal bike Max handstand push-ups - Rest 1:00 between rounds - INTERMEDIATE - 5 x 2:00 rounds: 12/15-cal bike Max handstand push-ups with 1-2 AbMats - Rest 1:00 between...Read More

260411 - RX - For time with a partner: 50-cal row 30 muscle-ups 50-cal row 20 muscle-ups 50-cal row 10 muscle-ups - Trade off as desired. - INTERMEDIATE - For time with a partner: 40-cal row 30 low-ring or jumping muscle-ups 40-cal row 20 low-ring or jumping muscle-ups 40-cal row 10 low-ring or jumping muscle-ups...Read More

Kelly - RX - 5 rounds for time of: 400-m run 30 box jumps (20/24 in) 30 wall-ball shots (14/20 lb) (9/10 ft) - INTERMEDIATE - 4 rounds for time: 400-m run 20 box jumps (20/24 in) 30 wall-ball shots (10/14 lb) (9/10 ft) - BEGINNER - 4 rounds for time: 200-m run 20 box...Read More

Pre-workout skill work EMOM 8: Toes-to-bar drills 260409 - RX - 27-21-15-9 reps for time: Hang power cleans (65/95 lb) Toes-to-bars - INTERMEDIATE - For time: 27-21-15-9 Hang power cleans (45/65 lb) 21-15-9-9 Toes-to-bars - BEGINNER - 21-15-9 reps for time: Hang power cleans (35/45 lb) Hanging leg raises - MASTERS 55+ - For time:...Read More

260408 - RX - Front squat 3-3-3-3-3 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout mini test AMRAP 1:Front squats- Use ~65% of today's heaviest lift.Read More

260407 - RX - AMRAP 15: 3 wall walks 15 burpees 60 double-unders - INTERMEDIATE - AMRAP 15: 2 wall walks 15 burpees 40 double-unders - BEGINNER - 3 rounds: 3 inchworm + push-ups 10 burpees or up-downs 40 single-unders - Rest 1:00 between rounds. - MASTERS 55+ - AMRAP 15: 2 wall walks 15...Read More

260406 - RX - For time: 800-m run 80 pull-ups 80 deadlifts (95/135 lb) 800-m run - Partition the pull-up and deadlift reps any way. - INTERMEDIATE - For time: 800-m run 60 pull-ups 60 deadlifts (75/115 lb) 800-m run - Partition the pull-up and deadlift reps any way. - BEGINNER - 3 rounds for...Read More

260405 For time: - RX - For time: 21-18-15-12-9 L-sit pull-ups 42-36-30-24-18 Dumbbell thrusters (25/35 lb) - INTERMEDIATE - For time: 12-9-6-3-1 Strict pull-ups 30-24-18-12-6 Dumbbell thrusters (15/25 lb) - BEGINNER - For time: 15-12-9-6-3 Ring rows 15-12-9-6-3 Dumbbell thrusters (10/15 lb) - MASTERS 55+ - For time: 15-12-9-6-3 Strict pull-ups 30-24-18-12-6 Dumbbell thrusters (25/35...Read More

260405 AMRAP 30 with a partner: - RX - AMRAP 30 with a partner: Echo bike calories - Rotate as needed. - Non-biking partner accumulates time in a front or side plank. - INTERMEDIATE - Same as Rx'd - BEGINNER - 10 rounds with a partner: 2:00 Echo bike for calories 1:00 rest - Rotate...Read More

Pre-workout strength Every 2:00 for 5 sets: 3 hang power cleans - Build to workout weight or slightly heavier. 260403 8 rounds for time: - RX - 8 rounds for time: 5 box jump-overs (24/30 in) 5 hang power cleans (155/225 lb) - INTERMEDIATE - 8 rounds for time: 5 box jump-overs (20/24 in) 5...Read More