260217 - RX - On a 15:00 clock: Find a heavy single bench press Bench press 3-3-3-3-3-3-3-3 - Lift 50-60% of heavy single loading. - INTERMEDIATE - Same as Rx'd - BEGINNER - On a 15:00 clock: Find a heavy single bench press Bench press 3-3-3-3-3 - Lift 50-60% of heavy single loading. - MASTERS 55+ - Same as Rx'd Post-workout skill Every 2:00 for 4 rounds: 5 wall-ball push presses for max height 10 sumo deadlift high pulls from the high hang then... Accumulate: 100 light band tricep push downsRead more

Pre-workout strength Every 2:00 for 4 rounds: 1 power snatch + 2 overhead squats 260216 Every 5:00 for 25:00: - RX - Every 5:00 for 25:00: 400-m run 15 overhead squats (65/95 lb) - Rest the remainder of the 5:00. - INTERMEDIATE - Every 5:00 for 25:00: 400-m run 10 overhead squats (55/75 lb) - Rest the remainder of the 5:00. - BEGINNER - Every 5:00 for 25:00: 200-m run 6 overhead squats (35/45 lb) - Rest the remainder of the 5:00. - MASTERS 55+ - Every 5:00 for 25:00: 400-m run 10 overhead squats (55/75 lb) - Rest the remaining time in the 5:00 window.Read more

Pre-workout strength 5 sets: 5 deadlifts - Build in load. 260215 For time: - RX - For time with a partner: 30-24-18-12-6 Deadlifts (155/225 lb) 30-24-18-12-6 Synchronized burpees-over-the bar - INTERMEDIATE - For time with a partner: 30-24-18-12-6 Deadlifts (105/155 lb) 30-24-18-12-6 Synchronized burpees-over-the bar - BEGINNER - For time with a partner: 15-12-9-6-3 Deadlifts (35/45 lb) Synchronized burpees - MASTERS 55+ - For time with a partner: 30-24-18-12-6 Deadlifts (105/155 lb) 30-24-18-12-6 Synchronized burpees-over-the barRead more

260214 For time: - RX - 3 rounds for time with a partner: 30 toes-to-bars, non-working partner holds a handstand against a wall 45 wall-ball shots (14/20 lb) (9/10 ft), non-working partner hangs from the pull-up bar 60 overhead med-ball lunges, non-working partner holds a - INTERMEDIATE - 3 rounds for time with a partner: 30 knees-to-chest, non-working partner holds a handstand against a wall 45 wall-ball shots (10/14 lb) (9/10 ft), non-working partner hangs from the pull-up bar 60 overhead med-ball lunges, non-working par - BEGINNER - 3 rounds for time with a partner: 30 hanging knee raises, non-working partner holds a plank 30 wall-ball shots (6/10 lb) (9/9 ft), non-working partner holds the bottom of a ring row 30 walking lunges, non-working partner holds a single-dumbells MASTERS 55+ - 3 rounds for time with a partner: 30 knees-to-chest, non-working partner holds a plank 45 wall-ball shots (10/14 lb)...Read more

Pre-workout strength 5 sets: 1 snatch deadlift with a pause at mid-thigh 1 snatch pull 1 hang snatch - Build to a heavy set of the complex. 260213 For time: - RX - For time: 100 double-unders 10 snatches (95/135 lb) 80 double-unders 8 snatches (105/155 lb) 60 double-unders 6 snatches (115/175 lb) 40 double-unders 4 snatches (125/185 lb) 20 double-unders 2 snatches (135/205 lb) - INTERMEDIATE - For time: 50 double-unders 10 snatches (65/95 lb) 40 double-unders 8 snatches (75/115 lb) 30 double-unders 6 snatches (85/135 lb) 20 double-unders 4 snatches (95/145 lb) 10 double-unders 2 snatches (105/155 lb) - BEGINNER - For time: 50 single-unders 10 snatches (35/45 lb) 50 single-unders 8 snatches (35/45 lb) 50 single-unders 6 snatches (35/45 lb) 50 single-unders 4 snatches (35/45 lb) 50 single-unders 2 snatches (35/45 lb) - MASTERS 55+ - For time: 50 double-unders 10 snatches (65/95 lb) 40 double-unders 8...Read more