- RX - AMRAP 12: 100-m run 12 chest-to-bar pull-ups 24 double-DB step-ups (35/50 lb) (20/24 in) - INTERMEDIATE - AMRAP 12: 100-m run 6 chest-to-bar pull-ups 24 double-DB step-ups (20/35 lb) (20/24 in) - BEGINNER - AMRAP 12: 100-m run 6 jumping pull-ups 24 box step-ups (12/12 in) - MASTERS 55+ - AMRAP 12: 100-m run 6 chest-to-bar pull-ups 24 double-DB step-ups (20/35 lb) (20/24 in) Post-workout accessory 3 sets: 10 hip extensions or plate good mornings 10 banded pull-apartsRead more

Diane For time: - RX - 21-15-9 reps for time: Deadlifts (155/225 lb) Handstand push-ups - INTERMEDIATE - For time: 21-15-9 Deadlifts (125/185 lb) 12-9-6 Handstand push-ups - BEGINNER - For time: 15-12-9 Deadlifts (55/75 lb) Dumbbell shoulder press (15/20 lb) - MASTERS 55+ - For time: 21-15-9 Deadlifts (125/185 lb) Double-DB push presses (20/35 lb) Post-workout core 4 sets: :30 Superman hold :30 restRead more

- RX - 4 rounds for time with a partner: 40 KB snatches (35/53 lb) 400-m run - Share the snatches and run together. - INTERMEDIATE - 4 rounds for time with a partner: 40 KB snatches (26/35 lb) 400-m run - Share the snatches and run together. - BEGINNER - 4 rounds for time with a partner: 40 DB snatches (18/26 lb) 400-m run - Share the snatches and split the run. - MASTERS 55+ - 4 rounds for time with a partner: 40 KB snatches (26/35 lb) 400-m run - Share the snatches and run together.Read more

- RX - For time: 30-cal air bike 30 wall-ball shots (20/30 lb) (9/10 ft) 20-cal air bike 20 wall-ball shots 10-cal air bike 10 wall-ball shots - INTERMEDIATE - For time: 25-cal air bike 30 wall-ball shots (14/20 lb) (9/10 ft) 15-cal air bike 20 wall-ball shots 10-cal air bike 10 wall-ball shots - BEGINNER - For time: 15-cal air bike 20 wall-ball shots (6/10 lb) (9/10 ft) 10-cal air bike 15 wall-ball shots 5-cal air bike 10 wall-ball shots - MASTERS 55+ - For time: 25-cal bike 30 wall-ball shots (10/14) (9/10 ft) 15-cal bike 20 wall-ball shots 10-cal bike 10 wall-ball shotsRead more

261012 - RX - Every 5:00 x 5 sets:5 push jerks:30 rest100-m run- Score is heaviest load lifted and slowest run effort.- INTERMEDIATE -Same as Rx'd- BEGINNER -Same as Rx'd- MASTERS 55+ -Same as Rx'dRead more