- RX - EMOM 20: Min. 1 | :40 row for calories Min. 2 | :40 sit-ups Min. 3 | :40 ring rows Min. 4 | :40 push-ups - Score is total reps. - Rest the remaining :20 in each interval. - INTERMEDIATE - Same as Rx'd - BEGINNER - EMOM 20: Min. 1 | :40 row for calories Min. 2 | :40 sit-ups Min. 3 | :40 ring rows Min. 4 | :40 push-ups from the knees - Score is total reps. - Rest the remaining :20 in each interval. - MASTERS 55+ - Same as Rx'd Post-workout accessory 3 sets: Copenhagen plank :30 seconds each side 10 each side single leg elevated glute bridgesRead more

- RX - AMRAP 20 with a partner: 50 box jumps (20/24 in) 50 jumping pull-ups 50 kb swings (26/35 lb) 50 forward lunge steps 50 knees-to-elbows 50 kb push presses (26/35's lb) 50 KB good mornings 50 wall-ball shots (14/20 lb) (9/10 ft) 50 burpees 50 double-unders - Alternate back and forth every 25 reps, splitting the work evenly. - INTERMEDIATE - AMRAP 20 with a partner: 40 box jumps (20/24 in) 40 jumping pull-ups 40 KB swings (26/35 lb) 40 forward lunge steps 40 knees-to-elbows 40 KB push presses (26/35's lb) 40 KB good mornings 40 wall-ball shots (14/20 lb) (9/10 ft) 40 burpees 40 double-unders - Alternate back and forth every 20 reps, splitting the work evenly. - BEGINNER - AMRAP 20 with a partner: 30 box step-ups (20/20 in) 30 ring rows 30 Russian KB swings (18/26 lb) 30 forward lunge steps 30 hanging knee raises...Read more

- RX - Deadlift: 5-3-1-5-3-1-5-3-1 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more

- RX - AMRAP 12: 15/20-cal bike 5 ring muscle-ups - INTERMEDIATE - AMRAP 12: 12/15-cal bike 5 jumping ring muscle-ups - BEGINNER - AMRAP 12: 8/10-cal bike 5 low-ring transitions - MASTERS 55+ - AMRAP 12: 12/15-calorie bike 3 ring muscle-ups Post-workout skill work Accumulate: 10-15 skin-the-catsRead more

- RX - For time with a partner: 1,000 weighted box step-ups (35/45 lb) (20/20 in) - Partners work at the same time. - Add load via a rucksack, weight vest, or dumbbell. - INTERMEDIATE - For time with a partner: 1,000 weighted box step-ups (20/30 lb) (20/20 in) - Partners work at the same time. - Add load via a rucksack, weight vest, or dumbbell. - BEGINNER - For time with a partner: 1,000 unweighted step-ups (12/12 in) - Partners work at the same time. - MASTERS 55+ - For time with a partner: 1,000 weighted box step-ups (20/30 lb) (12/12 in) - Both partners work at the same time. - Add load via a rucksack, weight vest, or dumbbell.Read more