- 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 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. - BEGINNER - For time: 20-18-16-14-12-10-8-6-4-2 Dumbbell deadlifts (10/20 lb) 10-9-8-7-6-5-4-3-2-1 Dumbbell floor presses or shoulder presses 5-5-4-4-3-3-2-2-1-1 Dumbbell hang power cleans - Move through all three movements before moving to the next set of reps. - Use two dumbbells. - Choose a weight that allows for consistent movement and good technique. - MASTERS 55+ - Same as IntermediateRead 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 9 hanging knee raises - MASTERS 55+ - AMRAP 9: Handstand walk (25 ft) 9 toes-to-bars Post-workout CHAD prep For time: 100 box step-ups (20 in) - Use the intended CHAD vest or ruck load.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+ - For time: 200 double-unders - Every minute, starting at:00, perform 1 rope climb (15/15 ft) Post-workout core work 3 sets: :30 side plank, right 20 Russian twists (14/20 lb) :30 side plank, left 20 Russian twistsRead 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. - INTERMEDIATE - For time: 15 power snatches (75/115 lb) 15 DB thrusters (15/25 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. - BEGINNER - For time: 10 hang power snatches (35/45 lb) 10 DB thrusters (10/15 lb) 8 hang power snatches 10 DB thrusters 6 hang power snatches 10 DB thrusters 4 hang power snatches 10 DB thrusters 2 hang power snatches 10 DB thrusters - Use two dumbbells. - MASTERS 55+ -...Read more