260407 - RX - AMRAP 15: 3 wall walks 15 burpees 60 double-unders - INTERMEDIATE - AMRAP 15: 2 wall walks 15 burpees 40 double-unders - BEGINNER - 3 rounds: 3 inchworm + push-ups 10 burpees or up-downs 40 single-unders - Rest 1:00 between rounds. - MASTERS 55+ - AMRAP 15: 2 wall walks 15 burpees 40 double-unders Post-workout accessory 4 rounds: :20 hollow rock :10 rest :20 Superman hold :10 restRead more

260406 - RX - For time: 800-m run 80 pull-ups 80 deadlifts (95/135 lb) 800-m run - Partition the pull-up and deadlift reps any way. - INTERMEDIATE - For time: 800-m run 60 pull-ups 60 deadlifts (75/115 lb) 800-m run - Partition the pull-up and deadlift reps any way. - BEGINNER - 3 rounds for time: 200-m run 20 jumping pull-ups 20 deadlifts (35/45 lb) 200-m run - MASTERS 55+ - For time: 800-m run 60 pull-ups 60 deadlifts (75/115 lb) 800-m run - Partition the pull-up and deadlift reps any way.Read more

260405 For time: - RX - For time: 21-18-15-12-9 L-sit pull-ups 42-36-30-24-18 Dumbbell thrusters (25/35 lb) - INTERMEDIATE - For time: 12-9-6-3-1 Strict pull-ups 30-24-18-12-6 Dumbbell thrusters (15/25 lb) - BEGINNER - For time: 15-12-9-6-3 Ring rows 15-12-9-6-3 Dumbbell thrusters (10/15 lb) - MASTERS 55+ - For time: 15-12-9-6-3 Strict pull-ups 30-24-18-12-6 Dumbbell thrusters (25/35 lb)Read more

260405 AMRAP 30 with a partner: - RX - AMRAP 30 with a partner: Echo bike calories - Rotate as needed. - Non-biking partner accumulates time in a front or side plank. - INTERMEDIATE - Same as Rx'd - BEGINNER - 10 rounds with a partner: 2:00 Echo bike for calories 1:00 rest - Rotate as needed. - Non-biking partner accumulates time in a front or side plank. - MASTERS 55+ - Same as Rx'dRead more

Pre-workout strength Every 2:00 for 5 sets: 3 hang power cleans - Build to workout weight or slightly heavier. 260403 8 rounds for time: - RX - 8 rounds for time: 5 box jump-overs (24/30 in) 5 hang power cleans (155/225 lb) - INTERMEDIATE - 8 rounds for time: 5 box jump-overs (20/24 in) 5 hang power cleans (105/155 lb) - BEGINNER - 8 rounds for time: 5 box step-overs (16/20 in) 5 hang power cleans (35/45 lb) - MASTERS 55+ - 8 rounds for time: 5 box jump-overs (20/24 in) 5 hang power cleans (105/155 lb)Read more