Pre-workout strength 5 sets: 5 deadlifts - Build in load. 260215 For time: - RX - For time with a partner: 30-24-18-12-6 Deadlifts (155/225 lb) 30-24-18-12-6 Synchronized burpees-over-the bar - INTERMEDIATE - For time with a partner: 30-24-18-12-6 Deadlifts (105/155 lb) 30-24-18-12-6 Synchronized burpees-over-the bar - BEGINNER - For time with a partner: 15-12-9-6-3 Deadlifts (35/45 lb) Synchronized burpees - MASTERS 55+ - For time with a partner: 30-24-18-12-6 Deadlifts (105/155 lb) 30-24-18-12-6 Synchronized burpees-over-the barRead more

260214 For time: - RX - 3 rounds for time with a partner: 30 toes-to-bars, non-working partner holds a handstand against a wall 45 wall-ball shots (14/20 lb) (9/10 ft), non-working partner hangs from the pull-up bar 60 overhead med-ball lunges, non-working partner holds a - INTERMEDIATE - 3 rounds for time with a partner: 30 knees-to-chest, non-working partner holds a handstand against a wall 45 wall-ball shots (10/14 lb) (9/10 ft), non-working partner hangs from the pull-up bar 60 overhead med-ball lunges, non-working par - BEGINNER - 3 rounds for time with a partner: 30 hanging knee raises, non-working partner holds a plank 30 wall-ball shots (6/10 lb) (9/9 ft), non-working partner holds the bottom of a ring row 30 walking lunges, non-working partner holds a single-dumbells MASTERS 55+ - 3 rounds for time with a partner: 30 knees-to-chest, non-working partner holds a plank 45 wall-ball shots (10/14 lb)...Read more

Pre-workout strength 5 sets: 1 snatch deadlift with a pause at mid-thigh 1 snatch pull 1 hang snatch - Build to a heavy set of the complex. 260213 For time: - RX - For time: 100 double-unders 10 snatches (95/135 lb) 80 double-unders 8 snatches (105/155 lb) 60 double-unders 6 snatches (115/175 lb) 40 double-unders 4 snatches (125/185 lb) 20 double-unders 2 snatches (135/205 lb) - INTERMEDIATE - For time: 50 double-unders 10 snatches (65/95 lb) 40 double-unders 8 snatches (75/115 lb) 30 double-unders 6 snatches (85/135 lb) 20 double-unders 4 snatches (95/145 lb) 10 double-unders 2 snatches (105/155 lb) - BEGINNER - For time: 50 single-unders 10 snatches (35/45 lb) 50 single-unders 8 snatches (35/45 lb) 50 single-unders 6 snatches (35/45 lb) 50 single-unders 4 snatches (35/45 lb) 50 single-unders 2 snatches (35/45 lb) - MASTERS 55+ - For time: 50 double-unders 10 snatches (65/95 lb) 40 double-unders 8...Read more

260212 For max reps: - RX - 4 sets for max reps: On a 3:00 clock: 400/500-m row Max double-DB box step-overs (35/50 lb) (20/20 in) - Rest 3:00 between sets. - INTERMEDIATE - 4 sets for max reps: On a 3:00 clock: 400/500-m row Max double-DB box step-overs (20/35 lb) (20/20 in) - Rest 3:00 between sets. - BEGINNER - 4 sets for max reps: On a 3:00 clock: 200/250-m row Max box step-overs (12/20 in) - Rest 3:00 between sets. - MASTERS 55+ - 4 sets for max reps: On a 3:00 clock: 400/500-m row Max double-DB box step-overs (20/35 lb) (20/20 in) - Rest 3:00 between sets. Post-workout accessory 4 sets: :30 Russian twists :30 rest - Use a med ball or dumbbell, if desired.Read more

Open 11.3 AMRAP - RX - AMRAP 5: 1 squat clean (105/165 lb) 1 shoulder-to-overhead - INTERMEDIATE - AMRAP 5: 1 squat clean (75/115 lb) 1 shoulder-to-overhead - BEGINNER - AMRAP 5: 1 squat clean (35/45 lb) 1 shoulder-to-overhead - MASTERS 55+ - AMRAP 5: 1 squat clean (75/115 lb) 1 shoulder-to-overhead Post-workout strength On a 10:00 clock: Build to a heavy clean and jerkRead more