- RX - For time: 300 double-unders - Every minute, starting at:00, perform 2 rope climbs (15/15 ft) - INTERMEDIATE - For time: 150 double-unders - Every minute, starting at:00, perform 1 rope climb (12/12 ft) - BEGINNER - For time: 300 single-unders - Every minute, starting at:00, perform 2 pull-to-stands - MASTERS 55+ - For time: 200 double-unders - Every minute, starting at:00, perform 1 rope climb (15/15 ft) Post-workout core work 3 sets: :30 side plank, right 20 Russian twists (14/20 lb) :30 side plank, left 20 Russian twistsRead more

Pre-workout strength Power snatch: 5-3-1-1-1 - Build to heavier than workout loading. - RX - For time: 15 power snatches (105/155 lb) 15 DB thrusters (20/35 lb) 12 power snatches 15 DB thrusters 9 power snatches 15 DB thrusters 6 power snatches 15 DB thrusters 3 power snatches 15 DB thrusters - Use two dumbbells. - INTERMEDIATE - For time: 15 power snatches (75/115 lb) 15 DB thrusters (15/25 lb) 12 power snatches 15 DB thrusters 9 power snatches 15 DB thrusters 6 power snatches 15 DB thrusters 3 power snatches 15 DB thrusters - Use two dumbbells. - BEGINNER - For time: 10 hang power snatches (35/45 lb) 10 DB thrusters (10/15 lb) 8 hang power snatches 10 DB thrusters 6 hang power snatches 10 DB thrusters 4 hang power snatches 10 DB thrusters 2 hang power snatches 10 DB thrusters - Use two dumbbells. - MASTERS 55+ -...Read more

- RX - 3 rounds for time with a partner: 800/1,000-m row 50 burpees 50 box jumps (20/24 in) 800-m run - One partner works at a time; break up all movements as desired. - 45:00 time cap. - INTERMEDIATE - 3 rounds for time with a partner: 600/800-m row 40 burpees 40 box jumps (20/24 in) 800-m run - One partner works at a time; break up all movements as desired. - 45:00 time cap. - BEGINNER - 3 rounds for time with a partner: 400/500-m row 30 box step-ups (12/20 in) 400-m run - One partner works at a time; break up all movements as desired. - 45:00 time cap. - MASTERS 55+ - Partner Small 3 rounds for time with a partner: 800/1,000-m row 50 burpees 50 box jumps or box step-ups (20/24 in) 800-m run - Partners break up the row, burpees, box jumps, and runs...Read more

- RX - EMOM 18: Min. 1 | 3 shoulder-to-overheads Min. 2 | 15 v-ups Min. 3 | 12/15 cals on any machine - Score is the heaviest set of 3 shoulder-to-overheads. - INTERMEDIATE - EMOM 18: Min. 1 | 3 shoulder-to-overheads Min. 2 | 15 single leg v-ups Min. 3 | 9/12 cals on any machine - Score is the heaviest set of 3 shoulder-to-overheads. - BEGINNER - EMOM 18: Min. 1 | 3 shoulder-to-overheads Min. 2 | 10 tuck-ups Min. 3 | 7/9 cals on any machine - Score is the heaviest set of 3 shoulder-to-overheads. - MASTERS 55+ - EMOM 18: Min. 1 | 3 shoulder-to-overheads Min. 2 | 12 v-ups Min. 3 | 9/12 cals on any machine - Score is the heaviest set of 3 shoulder-to-overheads.Read more

Pre-workout strength EMOM 6: 3 hang power cleans - Build in load to heavier than workout weight. - RX - Every 2:00 for 5 sets: 16/20-cal row Max hang power cleans (75/115 lb) - Rest 2:00 between sets. - INTERMEDIATE - Every 2:00 for 5 sets: 12/15-cal row Max hang power cleans (55/75 lb) - Rest 2:00 between sets. - BEGINNER - Every 2:00 for 5 sets: 8/12-cal row Max hang power cleans (35/45 lb) - Rest 2:00 between sets. - MASTERS 55+ - Every 2:00 for 5 sets: 12/15-cal row Max hang power cleans (55/75 lb) - Rest 2:00 between sets.Read more