Pre-workout practice 2-3 attempts: 2 strict pull-ups + 2 kipping pull-ups + 1 chest to bar pull-up Max unbroken jump rope (triple, double, single) in one minute - You get one redo. Post-workout test 1 set: Max unbroken supinated grip chin-over-bar hold" 260221 For time: - RX - For time: 2-4-6-8-10 Bar muscle-ups 60-50-40-30-20 Double-unders - INTERMEDIATE - For time: 2-3-4-5-6 Bar muscle-ups 50-40-30-20-10 Double-unders - BEGINNER - For time: 2-3-4-5-6 Pull-up 40-30-20-10-10 Single-unders - Perform kipping or jumping pull-ups. - MASTERS 55+ - For time: 2-3-4-5-6 Bar muscle-ups 50-40-30-20-10 Double-undersRead more

Pre-workout skill 3 rounds: 1:00 front scale practice 1:00 back scale practice 260219 For distance: - RX - For distance: 30:00 on any machine - INTERMEDIATE- Same as Rx'd -BEGINNER- For distance: 10:00 on any machine 5:00 rest 10:00 on any machine - MASTERS 55+ - Same as Rx'dRead more

Open 18.1 AMRAP - RX - AMRAP 20: 8 toes-to-bars 10 single-DB hang clean and jerks (35/50 lb) 12/14-cal row - Perform 5 clean and jerks with one arm, and then switch. - INTERMEDIATE - AMRAP 20: 8 hanging knee raises to chest level 10 single-DB hang clean and jerks (20/35 lb) 12/14-cal row - Perform 5 clean and jerks with one arm, and then switch - BEGINNER - AMRAP 20: 8 hanging knee raises to waist level 10 single-DB hang clean and jerks (10/20 lb) 8/10-cal row - Perform 5 clean and jerks with one arm, and then switch. - MASTERS 55+ - AMRAP 20: 8 toes-to-bars 10 DB hang clean and jerks (20/35 lb) 12/14-cal rowRead more

260217 - RX - On a 15:00 clock: Find a heavy single bench press Bench press 3-3-3-3-3-3-3-3 - Lift 50-60% of heavy single loading. - INTERMEDIATE - Same as Rx'd - BEGINNER - On a 15:00 clock: Find a heavy single bench press Bench press 3-3-3-3-3 - Lift 50-60% of heavy single loading. - MASTERS 55+ - Same as Rx'd Post-workout skill Every 2:00 for 4 rounds: 5 wall-ball push presses for max height 10 sumo deadlift high pulls from the high hang then... Accumulate: 100 light band tricep push downsRead more

Pre-workout strength Every 2:00 for 4 rounds: 1 power snatch + 2 overhead squats 260216 Every 5:00 for 25:00: - RX - Every 5:00 for 25:00: 400-m run 15 overhead squats (65/95 lb) - Rest the remainder of the 5:00. - INTERMEDIATE - Every 5:00 for 25:00: 400-m run 10 overhead squats (55/75 lb) - Rest the remainder of the 5:00. - BEGINNER - Every 5:00 for 25:00: 200-m run 6 overhead squats (35/45 lb) - Rest the remainder of the 5:00. - MASTERS 55+ - Every 5:00 for 25:00: 400-m run 10 overhead squats (55/75 lb) - Rest the remaining time in the 5:00 window.Read more