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 rounds - BEGINNER - 5 x 2:00 rounds: 8/12-cal bike Max DB shoulder presses (10/15 lb) - Rest 1:00 between rounds MASTERS 55+ - 5 x 2:00 rounds: 12/15-cal bike Max handstand push-ups with 1-2 AbMats - Rest 1:00 between rounds.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 - Trade off as desired. - BEGINNER - For time with a partner: 30-cal row 20 ring rows 30-cal row 20 low-ring muscle-ups 30-cal row 20 ring rows - Trade off as desired. - MASTERS 55+ - For time with a partner: 50-cal row 30 chest-to-bar pull-ups or 15 muscle-ups 50-cal row 20 chest-to-bar pull-ups or 10 muscle-ups 50-cal row 10 chest-to-bar pull-ups or 5 muscle-ups - Trade off as desired.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 jumps (12/12 in) 20 wall-ball shots (6/10 lb) (8/9 ft) - MASTERS 55+ - 5 rounds for time of: 400-m run 30 box jumps (20/24 in) 30 wall-ball shots (10/20 lb) (9/9 ft) - Step down from the 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: 27-21-15-9 Hang power cleans (55/75 lb) 21-15-9-9 Toes-to-barsRead 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