260416 - RX - AMRAP 14: 400/500-m row 15 KB goblet squats (35/53 lb) :30 L-sit hold - INTERMEDIATE - AMRAP 14: 400/500-m row 10 KB goblet squats (35/53 lb) :30 tuck L-sit hold - BEGINNER - 250/350-m row 10 KB goblet squats (10/20 lb) :20 seated tuck hold - MASTERS 55+ - AMRAP 14: 400/500-m row 15 KB goblet squats (20/35 lb) :30 L-sit hold with both knees bent Post-workout challenge For time with a partner: Complete 1,000 meters of ""rowling"" - Partners alternate exact 100-m attempts. - For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump. - For every meter Partner 2 is over the 100-m mark, both partners perform a V-up or sit-up. - The next row cannot start until both athletes have finished the punishment.Read more

Pre-workout strength Every 1:30 for 6 sets: Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch Sets- 4-6: 3 power snatches - Build in load. 260415 - RX - For time: 15 power snatches (75/115 lb) 24/30-cal bike 15 power snatches - INTERMEDIATE - For time: 15 power snatches (55/75 lb) 24/30-cal bike 15 power snatches - BEGINNER - For time: 12 power snatches (35/45 lb) 18/24-cal bike 12 power snatches - MASTERS 55+ - For time: 15 power snatches (55/75 lb) 15/20-cal bike 15 power snatchesRead more

260414 - RX - 10 rounds for time: 2 rope climbs (15/15 ft) 15 AbMat sit-ups 25 double-unders - INTERMEDIATE - 10 rounds for time: 1 rope climb or attempt 15 AbMat sit-ups :30 double-under attempts - BEGINNER - 7 rounds for time: 2 lying pull-to-stands 10 AbMat sit-ups 15 penguin taps - MASTERS 55+ - 10 rounds for time 1 rope climbs (15/15 ft) 15 AbMat sit-ups 15 double-undersRead more

Pre-workout strength + skill 1 set: 5 hang squat cleans 5 hang squat cleans 3 hang squat cleans 3 hang squat cleans - Perform 3 broad jumps after each set. - Build in load through all unbroken sets. - Rest 1:30 between each. 261304 - RX - For load: Hang squat clean 2-2-2-2-2-2-2 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more

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