260731 - RX - For time: 2 ring muscle-ups 2 back squats (155/225 lb) 4 ring muscle-ups 4 back squats 6 ring muscle-ups 6 back squats 8 ring muscle-ups 8 back squats 6 ring muscle-ups 6 back squats 4 ring muscle-ups 4 back squats 2 ring muscle-ups 2 back squats - INTERMEDIATE - For time: 1 ring muscle-up 2 back squats (105/155 lb) 2 ring muscle-ups 4 back squats 3 ring muscle-ups 6 back squats 4 ring muscle-ups 8 back squats 3 ring muscle-ups 6 back squats 2 ring muscle-ups 4 back squats 1 ring muscle-up 2 back squats - BEGINNER - For time: 2 ring rows + 2 foot-assisted ring dips 2 back squats (45/65 lb) 4 ring rows + 4 foot-assisted ring dips 4 back squats 6 ring rows + 6 foot-assisted ring dips 6 back squats 8 ring rows + 8 foot-assisted ring dips 8 back squats...Read more

Skill Work Triple-under or crossover practice 260730 - RX - AMRAP 12: 6 calorie bike 12 toes-to-bars - Every 2:00, starting at :00, stop and perform 12 box jumps (24/30 in). - Pick up wherever you left off before each set of burpees - INTERMEDIATE - AMRAP 12: 6 calorie bike 9 toes-to-bars - Every 2:00, starting at :00, stop and perform 12 box jumps (20/24 in). - Pick up wherever you left off before each set of box jumps. - BEGINNER - AMRAP 12: 4 calorie bike 8 hanging leg raises - Every 2:00, starting at :00, stop and perform 8 box jumps (12/20 in). - Pick up wherever you left off before each set of box jumps. - MASTERS 55+ - AMRAP 12: 6 calorie bike 9 toes-to-bars - Every 2:00, starting at :00, stop and perform 12 box jumps (20/24 in).Read more

260729 - RX - 5 x 3:00 rounds for reps: 15/20-cal row 20 alternating hang DB snatches (35/50 lb) Max burpees over the DB - Rest 1:00 between rounds. - Use one dumbbell. - INTERMEDIATE - 5 x 3:00 rounds for reps: 12/15-cal row 20 alternating hang DB snatches (20/35 lb) Max burpees over the DB - Rest 1:00 between rounds. - Use one dumbbell. - BEGINNER - 5 x 3:00 rounds for reps: 8/12-cal row 20 alternating hang DB snatches (15/20 lb) Max burpees - Rest 1:00 between rounds. - Use one dumbbell. - MASTERS 55+ - 5 x 3:00 rounds for reps: 12/15-cal row 20 alternating hang DB snatches (20/35 lb) Max burpees over the DB - Rest 1:00 between rounds. - Use one dumbbell.Read more

260728 - RX - For time with a partner: 40-30-20-10 Double DB deadlift (35/50 lbs) Double DB bench press Double DB hang squat cleans - INTERMEDIATE - For time with a partner: 40-30-20-10 Double DB deadlift (25/40lbs) Double DB bench press Double DB hang squat cleans - BEGINNER - For time with a partner: 20-15-10-10 Double DB deadlift (10/20 lbs) Double DB bench press Double DB hang squat cleans - MASTERS 55+ - For time with a partner: 40-30-20-10 Double DB deadlift (25/40 lbs) Double DB bench press Double DB hang squat cleansRead more

260727 - RX - 2 rounds, each for time: 1,600-m run - Check your time and rest exactly that amount of time before starting the second round. - Everyone must start Round 2 by the 22:00 mark. - INTERMEDIATE - Same as Rx'd - BEGINNER - For time: 1,600-m run Rest until 22:00 800-m run - Score each effort separately. - MASTERS 55+ - Same as Rx'dRead more