Pre-workout strength Every 2:00 for 5 sets: 1 deadlift 1 clean pull 1 hang power clean 260108 AMRAP - RX - AMRAP 10: 1 power clean (125/185 lb) 1 bar muscle-up 7 burpees - Add one rep to power cleans and bar muscle-ups until time expires. - INTERMEDIATE - AMRAP 10: 1 power clean (95/135 lb) 1 chest-to-bar pull-up 7 burpees - Add one rep to power cleans and chest-to-bar pull-ups until time expires. - BEGINNER - AMRAP 10: 1 power clean (35/45 lb) 1 ring row 5 burpees - Add one rep to power cleans and ring rows until time expires. - MASTERS 55+ - AMRAP 10: 1 power clean (95/135 lb) 1 bar muscle-up or chest-to-bar pull-up 7 burpees - Add one rep to power cleans and bar muscle-ups until time expires.Read more

260107 For time: - RX - 3 rounds for time of: 800-m run 80 air squats - INTERMEDIATE - 3 rounds for time of: 600-m run 60 air squats - BEGINNER - 3 rounds for time of: 400-m run 25 air squats - MASTERS 55+ - 3 rounds for time of: 600-m run 60 air squats Post-workout accessory Accumulate: 50 weighted AbMat sit-upsRead more

260106 For time: - RX - For time: 2:00 plank hold 30 box jump-overs (20/24 in) 100-m DB farmers carry (35/50 lb) 2:00 plank hold 20 box jump-overs 100-m DB farmers carry 2:00 plank hold 10 box jump-overs 100-m DB farmers carry - Use two dumbbells. - INTERMEDIATE - For time: 2:00 plank hold 30 box jump-overs (20/24 in) 100-m DB farmers carry (20/35 lb) 2:00 plank hold 20 box jump-overs 100-m DB farmers carry 2:00 plank hold 10 box jump-overs 100-m DB farmers carry - Use two dumbbells. - BEGINNER - For time: 1:00 plank hold 20 box step-up overs (12/20 in) 100-m DB farmers carry (10/15 lb) 1:00 plank hold 15 box step-up overs 100-m DB farmers carry 1:00 plank hold 10 box step-up overs 100-m DB farmers carry - Use two dumbbells. - MASTERS 55+ - For time: 2:00 plank hold 30 box step-overs (20/24 in) 100-m...Read more

260105 For load: - RX - On a 20:00 clock: For load: 1 snatch - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more

260104 For time with a partner: - RX - 6 rounds for time with a partner: 16 back squats (125/185 lb) 6 rope climbs - INTERMEDIATE - 6 rounds for time with a partner: 16 back squats (95/135 lb) 2 rope climbs - BEGINNER - 6 rounds for time with a partner: 16 back squats (95/135 lb) 2 pull-to-stands - MASTERS 55+ - 6 rounds for time with a partner: 16 back squats (95/135 lb) 2 rope climbs Post-workout accessory Accumulate: 30 GHD hip extensions or 1:00 GHD Superman holdRead more