Pre-workout build-up Every 4:00 x 4 sets: 8 overhead squats - Build to starting load. Light ‘Til It’s Not - RX - For load: Overhead squat 8-8-8-8 Then ... AMRAP 6: 40 overhead squats (55/75 lb) 30 deficit push-ups (2/4 in) - INTERMEDIATE - For load: Overhead squat 8-8-8-8 Then ... AMRAP 6: 40 overhead squats (45/65 lb) 30 deficit push-ups (1/2 in) - BEGINNER - For load: Overhead squat 8-8-8-8 Then ... AMRAP 6: 20 overhead squats (15/35 lb) 15 push-ups from the knees - MASTERS 55+ - For load: Overhead squat 8-8-8-8 Then ... AMRAP 6: 40 overhead squats (45/65 lb) 30 deficit push-ups (1/2 in)Read more

Gripper Ripper For reps: - RX - 8 rounds for reps: On a 1:00 clock: 100-m sprint Max clean and jerks (75/115 lb) - Rest 3:00 between rounds. - INTERMEDIATE - 8 rounds for reps: On a 1:00 clock: 100-m sprint Max clean and jerks (65/95 lb) - Rest 3:00 between rounds. - BEGINNER - 8 rounds for reps: On a 4:00 clock: 100-m run 6 clean and jerks (35/45 lb) - Rest the remainder of each interval. - MASTERS 55+ - 8 rounds for reps: On a 1:00 clock: 100-m sprint Max clean and jerks (65/95 lb) - Rest 3:00 between rounds.Read more

2K Row For time: - RX - For time: 2,000-m row - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more

260419 - RX - 1-3-5-7-9-11-13-15 reps for time of: DB push presses (20/35 lb) DB front squats DB thrusters - Use two dumbbells. - INTERMEDIATE - 1-3-5-7-9-11-13-15 reps for time of: DB push presses (15/25 lb) DB front squats DB thrusters - Use two dumbbells. - BEGINNER - 1-3-7-11-15 reps for time of: DB push presses (10/15 lb) DB front squats DB thrusters - Use two dumbbells. - MASTERS 55+ - 1-3-5-7-9-11-13-15 reps for time of: DB push presses (15/25 lb) DB front squats DB thrusters - Use two dumbbells.Read more

260418 For time: - RX - 10 rounds for time, with a partner: Double-KB front-rack carry (75 ft) (35/53 lb) 15 box jump-overs (20/24 in) Double-KB front-rack carry (75 ft) (35/53 lb) - Partners alternate full rounds, for 5 rounds each. - INTERMEDIATE - 10 rounds for time, with a partner: Double-KB front-rack carry (75 ft) (26/35 lb) 15 box jump-overs (16/20 in) Double-KB front-rack carry (75 ft) (26/35 lb) - Partners alternate full rounds, for 5 rounds each. - BEGINNER - 10 rounds for time, with a partner: Double-KB front-rack carry (75 ft) (15/20 lb) 10-15 box jump-overs (6/12 in) Double-KB front-rack carry (75 ft) (15/20 lb) - Partners alternate full rounds, for 5 rounds each. - MASTERS 55+ - 10 rounds for time, with a partner: Double-KB front-rack carry (75 ft) (26/35 lb) 15 box jump-overs (16/20 in) Double-KB front-rack carry (75 ft) (26/35 lb) - Partners alternate...Read more