Skill Work On a 10:00 clock: Low-ring and strict muscle-up drills Muscle-Up Annie - RX - For time: 50 double-unders 50 AbMat sit-ups 5 strict muscle-ups 40 double-unders 40 AbMat sit-ups 4 strict muscle-ups 30 double-unders 30 AbMat sit-ups 3 strict muscle-ups 20 double-unders 20 AbMat sit-ups 2 strict muscle-ups 10 double-unders 10 AbMat sit-ups 1 strict muscle-up - INTERMEDIATE - 50-40-30-20-10 reps for time: Double-unders AbMat sit-ups - Perform 2 strict muscle-ups after each round. - BEGINNER - For time: 30 single-unders 30 feet-anchored 3 low-ring transitions 20 single-unders 20 feet-anchored 2 low-ring transitions 10 single-unders 10 feet-anchored 1 low-ring transition - MASTERS 55+ - 50-40-30-20-10 reps for time: Double-unders AbMat sit-ups - Perform 2 strict muscle-ups after each set.Read more

260803 - RX - 3 rounds for time: 800-m run 15 overhead squats (105/155 lb) - INTERMEDIATE - 3 rounds for time: 600-m run 15 overhead squats (75/105 lb) - BEGINNER - 3 rounds for time: 400-m run 10 overhead squats (35/45 lb) - MASTERS 55+ - 3 rounds for time: 800-m run 15 overhead squats (75/115 lb) Skill Work Accumulate: 10-20 skin-the-catsRead more

Skill Work Every 2:00 x 5 rounds: 1 power snatch + 1 hang power snatch - Build in load to workout weight or just above. 260802 - RX - AMRAP 16 with a partner: 2 legless rope climbs 4 power snatches (105/155 lb) - Add 1 power snatch every round until time runs out. - INTERMEDIATE - AMRAP 16 with a partner: 2 rope climbs 4 power snatches (85/125 lb) - Add 1 power snatch every round until time runs out. - BEGINNER - AMRAP 16 with a partner: 2 pull-to-stands 4 hang power snatches (35/45 lb) - Add 1 hang power snatch every round until time runs out. - MASTERS 55+ - AMRAP 16 with a partner: 2 rope climbs 4 power snatches (85/125 lb) - Add 1 power snatch every round until time runs out.Read more

260801 - RX - 5 rounds for time with a partner: 20 DB hang power cleans (35/50 lb) 20 DB push presses 200-m DB farmers carry - Share the work as desired. - Use two dumbbells. - INTERMEDIATE - 5 rounds for time with a partner: 20 DB hang power cleans (20/35 lb) 20 DB push presses 200-m DB farmers carry - Share the work as desired. - Use two dumbbells. - BEGINNER - 5 rounds for time with a partner: 15 DB hang power cleans (15/20 lb) 15 DB push presses 100-m DB farmers carry - Share the work as desired. - Use two dumbbells. - MASTERS 55+ - 5 rounds for time with a partner: 20 DB hang power cleans (20/35 lb) 20 DB push presses 200-m DB farmers carry - Share the work as desired. Post-workout AMRAP 5: 20 single-arm DB floor presses 20 alternating plank shoulder...Read more

260731 - RX - For time: 2 ring muscle-ups 2 back squats (155/225 lb) 4 ring muscle-ups 4 back squats 6 ring muscle-ups 6 back squats 8 ring muscle-ups 8 back squats 6 ring muscle-ups 6 back squats 4 ring muscle-ups 4 back squats 2 ring muscle-ups 2 back squats - INTERMEDIATE - For time: 1 ring muscle-up 2 back squats (105/155 lb) 2 ring muscle-ups 4 back squats 3 ring muscle-ups 6 back squats 4 ring muscle-ups 8 back squats 3 ring muscle-ups 6 back squats 2 ring muscle-ups 4 back squats 1 ring muscle-up 2 back squats - BEGINNER - For time: 2 ring rows + 2 foot-assisted ring dips 2 back squats (45/65 lb) 4 ring rows + 4 foot-assisted ring dips 4 back squats 6 ring rows + 6 foot-assisted ring dips 6 back squats 8 ring rows + 8 foot-assisted ring dips 8 back squats...Read more