Pre-workout:

5 sets of the following complex:

10 medicine-ball cleans

10 medicine-ball push presses

50-ft overhead medicine-ball walk

- Complete each complex unbroken.

- RX -

For time:

30-20-10

GHD sit-ups

Toes-to-bars

Wall-ball shots (14/20 lb) (9/10 ft)

- INTERMEDIATE -

For time:

30-20-10

GHD sit-ups

Knees-to-armpits

Wall-ball shots (10/14 lb) (9/10 ft)

- BEGINNER -

For time:

30-20-10

Sit-ups

Hanging knee raises

Wall-ball shots (6/10 lb) (9/10 ft)

- RX -

5 sets for load:

3 back squats

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

Same as Rx'd

Post-workout:

Accumulate:

2:00 in a handstand

- Stomach facing the wall.

Pre-workout:

For time:

800-m run

- RX -

3 rounds for time:

200-m run

20 knees-to-elbows

200-m run

20 DB thrusters (25/40 lb)

- INTERMEDIATE -

3 rounds for time:

200-m run

20 knees-to-armpits

200-m run

20 DB thrusters (15/25 lb)

- BEGINNER -

3 rounds for time:

200-m run

20 hanging knee raises

200-m run

10 single-arm DB thrusters/arm (10/15 lb)

- RX -

5 sets for load:

3 weighted pull-ups

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

5 sets for reps:

:30 strict pull-ups

Post-workout:

8 sets for reps:

:20 ring dips

- Rest :10

Pre-workout:

Accumulate with a partner:

60 burpee box jump-overs (20/24 in)

- Break up the reps as needed.

- RX -

10 rounds for time with a partner:

20 double-unders

14/20-cal. row

20 double-unders

- Alternate rounds with a partner.

- INTERMEDIATE -

10 rounds for time with a partner:

:20 double-unders

14/20-cal. row

:20 double-unders

- Alternate rounds with a partner.

- BEGINNER -

10 rounds for time with a partner:

20 single-unders

7/10-cal. row

20 single-unders

- Alternate rounds with a partner.

- RX -

For time:

30 rope climbs (15 ft)

- INTERMEDIATE -

On a 15:00 clock:

Max rope climbs (15 ft)

- BEGINNER -

For time:

60 pull-to-stands

Post-workout:

3 sets:

:20 single-arm plank hold (right)

:20 single-arm plank hold (left)

:20 seated L-hold

- RX/INTERMEDIATE/BEGINNER -

7 sets for load:

3 thrusters

Post-workout:

4 sets for reps:

On a 2:00 clock:

:30 handstand hold

30 double knee tucks in a plank

Max DB floor presses (35/50 lb)

- Rest 1:00 between sets.

Pre-workout:

2 sets:

Max unbroken toes-to-bars

- Rest 3:00 between sets.

- RX/INTERMEDIATE -

AMRAP 10:

8 pull-ups

6 sit-ups

4 burpee box step-overs (16/20 in)

- BEGINNER -

AMRAP 10:

8 ring rows

6 sit-ups

4 burpee box step-overs (12/14 in)

- RX/INTERMEDIATE -

For time:

5,000-m row

- BEGINNER -

On a 15:00 clock:

Max meters on the rower

Post-workout:

1 set:

400-m KB farmers carry (53/70 lb)

- RX -

For total reps:

3 sets of shoulder presses (2/3 bodyweight)

3 sets of strict pull-ups

3 sets of push presses (2/3 bodyweight)

3 sets of strict pull-ups

3 sets of push jerks (2/3 bodyweight)

3 sets of strict pull-ups

- INTERMEDIATE -

For total reps:

3 sets of shoulder presses (65/95 lb)

3 sets of strict pull-ups

3 sets of push presses (65/95 lb)

3 sets of strict pull-ups

3 sets of push jerks (65/95 lb)

3 sets of strict pull-ups

- BEGINNER -

For total reps:

3 sets of shoulder presses (35/45 lb)

3 sets of ring rows

3 sets of push presses (35/45 lb)

3 sets of ring rows

3 sets of push jerks (35/45 lb)

3 sets of ring rows

Pre-workout:

EMOM 10:

1 back squat

- Increase load across as many sets as possible.

- RX -

For time:

10 single-leg squats

20 double-unders

20 single-leg squats

40 double-unders

30 single-leg squats

60 double-unders

40 single-leg squats

80 double-unders

50 single-leg squats

100 double-unders

- INTERMEDIATE -

For time:

10 single-leg squats to a box

:30 double-unders

20 single-leg squats to a box

:30 double-unders

30 single-leg squats to a box

1:00 double-unders

40 single-leg squats to a box

1:00 double-unders

50 single-leg squats to a box

1:00 double-unders

- BEGINNER -

For time:

10 air squats

:30 single-unders

20 air squats

:30 single-unders

30 air squats

1:00 single-unders

40 air squats

1:00 single-unders

50 air squats

1:00 single-unders

Pre-workout:

EMOM 8:

Min. 1 | Row for calories

Min. 2 | Rest

- RX -

3 rounds for time:

15 KB swings (35/53 lb)

20 box jumps (20/24 in)

250-m row

- INTERMEDIATE -

3 rounds for time:

15 KB swings (26/35 lb)

20 box jumps (20/24 in)

250-m row

- BEGINNER -

3 rounds for time:

15 KB swings (18/26 lb)

15 box step-ups (12/20 in)

150-m row

Pre-workout:

On a 7:00 clock:

Build to a heavy 4-rep front-rack lunge

- RX -

6 rounds for time:

5 hang power cleans (105/155 lb)

10 weighted lunges

Then ...

On a 4:00 clock for reps:

Handstand walk

- INTERMEDIATE -

6 rounds for time:

5 hang power cleans (75/115 lb)

10 weighted lunges

Then ...

On a 4:00 clock for reps:

Wall walk

- BEGINNER -

6 rounds for time:

5 hang power cleans (35/45 lb)

10 weighted lunges

Then ...

On a 4:00 clock for distance:

Bear crawl

- RX -

AMRAP 12:

10 right-arm DB overhead squats (35/50 lb)

5 bar muscle-ups

10 left-arm DB overhead squats

15 toes-to-bars

- INTERMEDIATE -

AMRAP 12:

10 right-arm DB overhead squats (20/35 lb)

5 pull-ups

10 left-arm DB overhead squats

15 toes-to-bars

- BEGINNER -

AMRAP 12:

10 right-arm DB overhead squats (10/20 lb)

5 jumping pull-ups

10 left-arm DB overhead squats

15 hanging knee raises

- RX -

8 sets for load:

2 front squats

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

Same as Rx'd

Post-workout:

2 sets:

20 banded side-steps (moving right)

20 banded good mornings

20 banded side-steps (moving left)

10 single-leg glute bridges/leg

Pre-workout:

8 sets for reps:

:20 double-unders

- Rest :10

- Compare to Jan. 4, 2022

- RX -

5 rounds for time:

35 double-unders

200-m run

- INTERMEDIATE -

5 rounds for time:

:30 double unders

200-m run

- BEGINNER -

5 rounds for time:

35 single-unders

200-m run

Pre-workout:

With a partner:

Accumulate 100 GHD hip extensions

- One partner holds a plank while the other partner performs hip extensions.

- Partners may switch as much as they'd like.

- RX -

3 rounds for time:

25 deadlifts (155/225 lb)

800/1,000-m bike

- INTERMEDIATE -

3 rounds for time:

25 deadlifts (105/155 lb)

800/1,000-m bike

- BEGINNER -

3 rounds for time:

20 deadlifts (55/75 lb)

400/500-m bike

- RX -

5 x 2:00 rounds for reps

400-m run

Max rep overhead squats (65/95 lb)

- INTERMEDIATE -

5 x 2:00 rounds for reps

300-m run

Max rep overhead squats (55/75 lb)

- BEGINNER -

5 x 2:00 rounds reps:

200-m run

Max rep overhead squats (35/45 lb)

Post-workout:

Accumulate:

10 DB Turkish get-ups / arm

- Increase weight as needed.

Pre-workout:

Build up to a 5-rep deadlift

- RX -

For time:

45 deadlifts (155/225 lb)

45 handstand push-ups

- Partition reps as needed.

- INTERMEDIATE -

For time:

45 deadlifts (125/185 lb)

45 pike push-ups

- Partition reps as needed.

- BEGINNER -

For time:

45 deadlifts (95/135 lb)

45 push-ups

- Partition reps as needed.

- RX -

For time:

60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

- INTERMEDIATE -

For time:

60 sit-ups

40 toes-to-bars

20 GHD sit-ups

20 pull-ups

10 strict pull-ups

5 bar muscle-ups

- BEGINNER -

For time:

40 sit-ups

30 hanging knee raises

20 V-ups

20 jumping pull-ups

10 ring rows

5 burpee pull-ups

Post-workout:

Accumulate:

40 GHD hip extensions

30 GHD back extensions

20 GHD hip and back extensions