260209 EMOM 20: - RX - EMOM 20: Min. 1 | Max strict pull-ups Min. 2 | Max strict ring dips Min. 3 | Max AbMat sit-ups Min. 4 | Rest - INTERMEDIATE - EMOM 20: Min. 1 | Max strict pull-ups + banded pull-ups Min. 2 | Max strict ring dips + banded ring dips Min. 3 | Max AbMat sit-ups Min. 4 | Rest - Athletes should not exceed 7-reps of pull-ups or dips in each set. - BEGINNER - EMOM 20: Min. 1 | 7 foot-assisted pull-ups Min. 2 | 7 foot-assisted ring dips Min. 3 | 10 AbMat sit-ups Min. 4 | Rest - MASTERS 55+ - Same as Rx'd Post-workout accessory 3 sets: 12 single-leg kettlebell or dumbbell deadlifts/leg - Rest as needed between sets.Read more

260207 For load: - RX - For load: Split jerk 3-3-3-1-1-1-1 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more

260208 For time: - RX - 10 rounds for time with a partner: 16/20-cal row 20 single-arm DB cleans (35/50 lb) - Partners alternate full rounds. - INTERMEDIATE - 10 rounds for time with a partner: 14/18-cal row 20 single-arm DB cleans (20/35 lb) - Partners alternate full rounds. - BEGINNER - 6 rounds for time with a partner: 11/15-cal row 20 single-arm DB cleans (10/15 lb) - Partners alternate full rounds. - MASTERS 55+ - 10 rounds for time with a partner: 14/18-cal row 20 single-arm DB cleans (20/35 lb) - Partners alternate full rounds. Post-workout accessory On an 8:00 clock: Low-ring support practiceRead more

260206 For time: - RX - 10 rounds for time: 5 back squats (155/225 lb) 3 muscle-ups - INTERMEDIATE - 10 rounds for time: 5 back squats (105/155 lb) 1 muscle-up or 3 false grip ring to chest pull-ups - BEGINNER - 7 rounds for time: 5 back squats (35/45 lb) 3 muscle-up transitions - MASTERS 55+ - 10 rounds for time: 5 back squats (105/155 lb) 1 muscle-up or 3 false grip ring to chest pull-ups Double-under Skill 5 For reps 2 sets: :20 calf raise :10 rest :20 penguin tap :10 rest 3 sets: 12 single-single double-unders or 12 double-double triple-unders For max reps: 6 sets: :20 double-unders :10 restRead more

Pre-workout strength EMOM 6: 3 moderate heaving snatch balances or snatch balances Post-workout skill On a 10:00 clock: Low-ring muscle-up practice 260205 For reps: - RX - 7 rounds for reps: 1:00 max burpees 1:00 rest - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more