250131 For time: -RX- 5 rounds for time: 400-m run 400/500-m row - INTERMEDIATE - 4 rounds for time: 400-m run 400/500-m row -BEGINNER- 3 rounds for time: 400-m run 400/500-m row - MASTERS 55+ - Same as Rx'dRead more

251230 4 x AMRAP 4: - RX - 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups - Rest 2:00 between rounds. - INTERMEDIATE - 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 6 pull-ups - Rest 2:00 between rounds. - BEGINNER - 4 x AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 lateral burpee bar step-overs 6 jumping pull-ups - Rest 2:00 between rounds. - MASTERS 55+ - 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups - Rest 2:00 between rounds.Read more

Pre-workout skill 1 set for max reps: Max unbroken double-unders or 2:00 max double-unders 251229 For load: - RX - 7 sets for load: 6 alternating front-rack reverse lunges - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more

251226 For time: - RX - 2 rounds for time: 50 alternating DB snatches (35/50 lb) 50 wall-ball shots (14/20 lb) (9/10 ft) - INTERMEDIATE - 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/14 lb)(9/10 ft) - BEGINNER - 2 rounds for time: 30 alternating DB snatches (10/15 lb) 30 wall-ball shots (6/10 lb)(9/9 ft) - MASTERS 55+ - 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/20 lb) (9/9 ft) Post-workout accessory Accumulate with a partner: 40 DB Turkish get-ups - Trade off as desired.Read more

Pre-workout skill Every 2:00 x 4 sets: 1-5 muscle-ups - Perform AMRAP until failure on the final set. 251228 AMRAP with a partner: - RX - AMRAP 20 with a partner: Row for calories – Switch as needed. - Intermediate - Same as Rx’d - Beginner- Same as Rx’dRead more