260123 AMRAP - RX - AMRAP 9: 12 alternating hang DB snatches (35/50 lb) 6 single-arm DB overhead squats, left 6 single-arm DB overhead squats, right 12 lateral jumps over the DB - INTERMEDIATE - AMRAP 9: 12 alternating hang DB snatches (20/35 lb) 6 single-arm DB overhead squats, left 6 single-arm DB overhead squats, right 12 lateral jumps over the DB - BEGINNER - AMRAP 9: 12 alternating hang DB snatches (10/15 lb) 6 single-arm DB overhead reverse lunges, left 6 single-arm DB overhead reverse lunges, right 12 lateral steps over the DB - MASTERS 55+ - AMRAP 9: 12 alternating hang DB snatches (20/35 lb) 6 single-arm DB overhead lunges, left 6 single-arm DB overhead lunges, right 12 lateral jumps over the DB Post-workout accessory EMOM 6: Min 1: Single-arm DB suitcase carry, right arm (100 ft) Min 2: Single-arm DB suitcase carry, left arm (100 ft)Read more

260122 For time: - RX - 2 rounds for time: 40/50-cal row 40 burpees 30 knees-to-elbows - INTERMEDIATE - 2 rounds for time: 40/50-cal row 40 burpees 30 knees-to-chests - BEGINNER - 2 rounds for time: 20/30-cal row 20 burpees 10 hanging knee raises - MASTERS 55+ - 2 rounds for time: 30/40-cal row 30 burpees 30 knees-to-chestsRead more

Pre-workout strength EMOM 8: 2 shoulder presses - Build in load every 2:00. - Use 50-60% of the top set for the workout. 260121 For time: - RX - 4 rounds for time: 400-m run 12 shoulder presses - INTERMEDIATE - Same as Rx'd - BEGINNER - 4 rounds for time: 200-m run 12 shoulder presses - MASTERS 55+ - Same as Rx'dRead more

260120 For load: - RX - For load: Front squat 3-3-3-3-3 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout skill Accumulate: 30 candlestick single-leg squats, right leg 30 candlestick single-leg squats, left legRead more

260119 For time: - RX - 7 rounds for time: 7 deadlifts (105/155 lb) 5 hang power cleans 3 bar muscle-ups - INTERMEDIATE - 5 rounds for time: 7 deadlifts (75/115 lb) 5 hang power cleans 3 bar muscle-ups - BEGINNER - 5 rounds for time: 7 deadlifts (35/45 lb) 5 hang power cleans 5 jumping chest-to-bar pull-ups - MASTERS 55+ - 7 rounds for time: 7 deadlifts (65/95 lb) 5 hang power cleans 2 bar muscle-ups or chest-to-bar pull-ups Skill Work 1 set: Max-reps push-upsRead more