251219 For time: - RX - 3 rounds for time: 400/500-m row 21 burpees 15 box jump-overs (24/30 in) - INTERMEDIATE - 3 rounds for time: 300/400-m row 21 burpees 15 box jump-overs (20/24 in) -BEGINNER- 3 rounds for time: 200/300-m row 12 burpees 10 box step-overs (20/20 in) - MASTERS 55+ - 3 rounds for time: 300/400-m row 21 burpees 15 box step-overs (20/24 in) Skill Work Post-workout accessory Accumulate: 2:00 GHD Superman holdRead more

251218 For time: - RX - 21-15-9 reps for time: Knees-to-elbows Chest-to-bar pull-ups - Perform 50 double-unders after each round. - INTERMEDIATE - 13-11-7 reps for time: Knees-to-elbows Chest-to-bar pull-ups - Perform 30 double-unders after each round. -BEGINNER- 15-12-9 reps for time: Hanging knee raises Jumping chest-to-bar pull-ups - Perform 30 single-unders after each round. MASTERS 55+ - 21-15-9 reps for time: Knees-to-armpits Chin-over-bar pull-ups - Perform 50 double-unders after each round. Skill Work Post-workout accessory 3 sets: 100-m bottom-up KB carry - Switch hands as needed.Read more

251217 For load: - RX - For load: Back squat 3-2-2-1-1-1 - INTERMEDIATE - Same as Rx'd - BEGINNER - For load: Back squat 3-3-3-3-3-3 - MASTERS 55+ - Same as Rx'dRead more

251216 For time: -RX- For time: 30 squat snatches (95/135 lb) 30 ring muscle-ups - INTERMEDIATE - For time: 30 squat snatches (65/95 lb) 15 ring muscle-ups -BEGINNER- For time: 20 power snatches (35/45 lb) 20 false-grip ring rows - MASTERS 55+ - For time: 30 squat snatches (65/95 lb) 20 chest-to-bar pull-ups or 10 ring muscle-upsRead more

251215 For time: -RX-3 rounds for time:400/500-m row30 double-DB push presses (25/35 lb)-INTERMEDIATE-3 rounds for time:400/500-m row20 double-DB push presses (25/35 lb)-BEGINNER-3 rounds for time:400/500-m row15 double-DB push presses (15/20 lb)- MASTERS 55+ - 3 rounds for time:400/500-m row20 double-DB push presses (25/35 lb) Skill Work Post-workout accessory Accumulate: 100 empty barbell good morningsRead more