260206 For time: - RX - 10 rounds for time: 5 back squats (155/225 lb) 3 muscle-ups - INTERMEDIATE - 10 rounds for time: 5 back squats (105/155 lb) 1 muscle-up or 3 false grip ring to chest pull-ups - BEGINNER - 7 rounds for time: 5 back squats (35/45 lb) 3 muscle-up transitions - MASTERS 55+ - 10 rounds for time: 5 back squats (105/155 lb) 1 muscle-up or 3 false grip ring to chest pull-ups Double-under Skill 5 For reps 2 sets: :20 calf raise :10 rest :20 penguin tap :10 rest 3 sets: 12 single-single double-unders or 12 double-double triple-unders For max reps: 6 sets: :20 double-unders :10 restRead more

Pre-workout strength EMOM 6: 3 moderate heaving snatch balances or snatch balances Post-workout skill On a 10:00 clock: Low-ring muscle-up practice 260205 For reps: - RX - 7 rounds for reps: 1:00 max burpees 1:00 rest - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more

Pre-workout strength Every 2:00 for 4 rounds: 2 power snatches - Work up to workout weight or a little heavier. 260204 For time: - RX - For time: 30-24-18 Deadlifts (105/155 lb) 30-24-18 Weighted AbMat sit-ups (14/20 lbs) 15-12-9 Power snatches (105/155 lb) - INTERMEDIATE - For time: 24-18-12 Deadlift (75/115 lb) 24-18-12 Weighted AbMat sit-ups (12/14lbs) 12-9-6 Power snatches (75/115 lb) - BEGINNER - For time: 24-18-12 Deadlifts (35/45 lb) 24-18-12 AbMat sit-ups 12-9-6 Power snatches (35/45 lb) - MASTERS 55+ - For time: 24-18-12 Deadlift (75/115 lb) 24-18-12 AbMat sit-ups 12-9-6 Power snatches (75/115 lb)Read more

260203 For time: - RX - 5 rounds for time: 5 rope climbs (15/15 ft) 20 Zercher or front-rack reverse lunge (105/155 lb) - INTERMEDIATE - 5 rounds for time: 3 rope climbs (12/12 ft) 20 Zercher or front-rack reverse lunge (75/115 lb) - BEGINNER - 5 rounds for time: 3 seated rope lock-off to stand 10 Zercher or front-rack reverse lunge (35/45 lb) - MASTERS 55+ - 5 rounds for time: 3 rope climbs (12/12 ft) Zercher or front-rack reverse lunge (75/115 lb) Double-under Skill 4 3 sets: 10 calf raises 3 sets: :10 jump in place :10 rest 3 sets: :20 speed single-unders :10 rest 3 sets: :20 2 single-unders + 1 power single-under :10 rest 3 sets: :20 5 speed singles +5 power singles :10 rest For time: 60 double-unders or 12 single-single double-undersRead more

260202 For time: - RX - For time: 30 box jump-overs (24/30 in) 150 air squats 1,600-m run - INTERMEDIATE - For time: 30 box jump-overs (20/24 in) 120 air squats 1,200-m run - BEGINNER - For time: 30 box step-overs (12/20 in) 50 air squats 800-m run - MASTERS 55+ - For time: 30 box jump-overs (20/24 in) 120 air squats 1,200-m run Post-workout accessory 8 rounds: :20 hollow rock :10 restRead more