260319 For time: - RX - 9-15-21-15-9 reps for time of: Burpees over the bar Power cleans (95/135 lb) - Complete 20/30 calories on the air bike after each round. - INTERMEDIATE - 9-15-21-15-9 reps for time of: Burpees over the bar Power cleans (65/95 lb) - Complete 15/20 calories on the air bike after each round. - BEGINNER - 9-12-15-12-9 reps for time of: Burpees Hang Power cleans (35/45 lb) - Complete 9/12 calories on the air bike after each round. - MASTERS 55+ - 9-15-21-15-9 reps for time of: Burpees over the bar Power cleans (65/95 lb) - Complete 15/20 calories on the air bike after each round.Read more

260318 AMRAP - RX - AMRAP 8: 10 overhead squats (65/95 lb) 5 chest-to-bar pull-ups - INTERMEDIATE - AMRAP 8: 10 overhead squats (55/75 lb) 3 chest-to-bar pull-ups - BEGINNER - AMRAP 8: 10 overhead squats (35/45 lb) 5 ring rows - MASTERS 55+ - AMRAP 8: 10 overhead squats (55/75 lb) 5 pull-ups Post-workout strength 3-3-3-3 reps: Single-arm DB overhead squats, right Single-arm DB overhead squats, left - Rest as needed between sets.Read more

Annie 50-40-30-20-10 Reps For Time - RX - 50-40-30-20-10 reps for time of: Double-unders Sit-ups - INTERMEDIATE - Same as Rx'd - BEGINNER - 30-20-10 reps for time of: Single-unders Feet-anchored sit-ups - MASTERS 55+ - Same as Rx'd Post-workout skill EMOM 6: Handstand walk (25 ft)Read more

Pre-workout strength EMOM 5: 1 squat clean 2 thrusters - Build in load. Topsy AMRAP - RX - AMRAP 25: 3 ring muscle-ups 8 thrusters (75/115 lb) 17-cal row - INTERMEDIATE - AMRAP 25: 3 jumping ring muscle-ups 8 thrusters (55/75 lb) 17-cal row - BEGINNER - Every 5:00 for 5 sets: 3 low-ring muscle-up transitions 8 thrusters (35/45 lb) 12-cal row - MASTERS 55+ - AMRAP 25: 3 chest-to-bar pull-ups 8 thrusters (65/95 lb) 17-cal rowRead more

Pre-workout skill On a 6:00 clock: Build to a max-height box jump 260315 AMRAP - RX - AMRAP 8: 8 box jumps (20/24 in) 1 rope climb (15/15 ft) - INTERMEDIATE - AMRAP 8: 8 box jumps (20/24 in) 1 rope climb (12/12 ft) - BEGINNER - AMRAP 8: 8 box jumps (12/12 in) 1 pull-to-stand - MASTERS 55+ - AMRAP 8: 8 box jumps (20/20 in) 1 rope climb (12/12 ft) - Step down from the box.Read more