260224 For time: - RX - For time: 60/75-cal row 21 back squats (125/185 lb) 60/75-cal row 15 back squats 60/75-cal row 9 back squats - INTERMEDIATE - For time: 45/60-cal row 21 back squats (95/135 lb) 45/60-cal row 15 back squats 45/60-cal row 9 back squats - BEGINNER - For time: 21/30-cal row 21 back squats (35/45 lb) 21/30-cal row 15 back squats 21/30-cal row 9 back squats - MASTERS 55+ - For time: 45/60-cal row 21 back squats (95/135 lb) 45/60-cal row 15 back squats 45/60-cal row 9 back squats Post-workout accessory Accumulate: 75 GHD hip extensionsRead more

Pre-workout skill 3 sets: 20 alternating shoulder taps - Increase difficulty across each set. 260223 - RX - 2 sets: AMRAP 3: 100-m run 10 pull-ups Right into. .. AMRAP 3: Freestanding handstand hold - Rest 2:00 between sets. - Every second of the handstand hold is a rep. - INTERMEDIATE - 2 sets: AMRAP 3: 100-m run 5 pull-ups Right into ... AMRAP 3: Handstand hold against the wall - Rest 2:00 between sets. - Every second of the handstand hold is a rep. - BEGINNER - 2 sets: AMRAP 3: 100-m run 5 jumping pull-ups Right into ... AMRAP 3: Pike hold - Rest 2:00 between sets. - Every second of the pike hold is a rep. - MASTERS 55+ - 2 sets: AMRAP 3: 100-m run 10 pull-ups Right into... AMRAP 3: Freestanding handstand hold - Rest 2:00 between sets. - Every second of the handstand hold...Read more

Pre-workout accessory 10 attempts: Max-distance broad jump Or Max-height box jump 260222 For load: - RX - For load: Deadlift 1-1-1-1-1 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more

260222 For time: - RX - 2 rounds for time with a partner: 50/60-cal bike Double-DB walking lunges (150 ft) (35/50 lb) 20 wall walks � Split work as needed; 1 partner works at a time. - INTERMEDIATE - 2 rounds for time with a partner: 40/50-cal bike Double-DB walking lunges (150 ft) (20/35 lb) 14 wall walks � Split work as needed; 1 partner works at a time. - BEGINNER - 2 rounds for time with a partner: 20/30-cal bike Walking lunges (100 ft) 10 inchworms + push-up from knees � Split work as needed, 1 partner works at a time. - MASTERS 55+ - 2 rounds for time with a partner: 50/40-cal bike Double-DB walking lunges (150 ft) (20/35 lb) 14 wall walks – Split work as needed; 1 partner works at a time. Post-workout skill AMRAP 5 with a partner: Pike handstand toe touches – Share work...Read more

Pre-workout practice 2-3 attempts: 2 strict pull-ups + 2 kipping pull-ups + 1 chest to bar pull-up Max unbroken jump rope (triple, double, single) in one minute - You get one redo. Post-workout test 1 set: Max unbroken supinated grip chin-over-bar hold" 260221 For time: - RX - For time: 2-4-6-8-10 Bar muscle-ups 60-50-40-30-20 Double-unders - INTERMEDIATE - For time: 2-3-4-5-6 Bar muscle-ups 50-40-30-20-10 Double-unders - BEGINNER - For time: 2-3-4-5-6 Pull-up 40-30-20-10-10 Single-unders - Perform kipping or jumping pull-ups. - MASTERS 55+ - For time: 2-3-4-5-6 Bar muscle-ups 50-40-30-20-10 Double-undersRead more