Pre-workout strength Every 1:30 for 6 sets: Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch Sets- 4-6: 3 power snatches - Build in load. 260415 - RX - For time: 15 power snatches (75/115 lb) 24/30-cal bike 15 power snatches - INTERMEDIATE - For time: 15 power snatches (55/75 lb) 24/30-cal bike 15 power snatches - BEGINNER - For time: 12 power snatches (35/45 lb) 18/24-cal bike 12 power snatches - MASTERS 55+ - For time: 15 power snatches (55/75 lb) 15/20-cal bike 15 power snatchesRead more

260414 - RX - 10 rounds for time: 2 rope climbs (15/15 ft) 15 AbMat sit-ups 25 double-unders - INTERMEDIATE - 10 rounds for time: 1 rope climb or attempt 15 AbMat sit-ups :30 double-under attempts - BEGINNER - 7 rounds for time: 2 lying pull-to-stands 10 AbMat sit-ups 15 penguin taps - MASTERS 55+ - 10 rounds for time 1 rope climbs (15/15 ft) 15 AbMat sit-ups 15 double-undersRead more

Pre-workout strength + skill 1 set: 5 hang squat cleans 5 hang squat cleans 3 hang squat cleans 3 hang squat cleans - Perform 3 broad jumps after each set. - Build in load through all unbroken sets. - Rest 1:30 between each. 261304 - RX - For load: Hang squat clean 2-2-2-2-2-2-2 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more

Pre-workout skill EMOM 6: Handstand walk (25 ft) Or :20 handstand walk attempts Or :20 plank shoulder taps 260412 - RX - 5 x 2:00 rounds: 15/20-cal bike Max handstand push-ups - Rest 1:00 between rounds - INTERMEDIATE - 5 x 2:00 rounds: 12/15-cal bike Max handstand push-ups with 1-2 AbMats - Rest 1:00 between rounds - BEGINNER - 5 x 2:00 rounds: 8/12-cal bike Max DB shoulder presses (10/15 lb) - Rest 1:00 between rounds MASTERS 55+ - 5 x 2:00 rounds: 12/15-cal bike Max handstand push-ups with 1-2 AbMats - Rest 1:00 between rounds.Read more

260411 - RX - For time with a partner: 50-cal row 30 muscle-ups 50-cal row 20 muscle-ups 50-cal row 10 muscle-ups - Trade off as desired. - INTERMEDIATE - For time with a partner: 40-cal row 30 low-ring or jumping muscle-ups 40-cal row 20 low-ring or jumping muscle-ups 40-cal row 10 low-ring or jumping muscle-ups - Trade off as desired. - BEGINNER - For time with a partner: 30-cal row 20 ring rows 30-cal row 20 low-ring muscle-ups 30-cal row 20 ring rows - Trade off as desired. - MASTERS 55+ - For time with a partner: 50-cal row 30 chest-to-bar pull-ups or 15 muscle-ups 50-cal row 20 chest-to-bar pull-ups or 10 muscle-ups 50-cal row 10 chest-to-bar pull-ups or 5 muscle-ups - Trade off as desired.Read more