- RX -

For time:

15-12-9

Strict handstand push-ups

*Complete 21 sit-ups after each set.

15-12-9

Strict ring dips

*Complete 21 sit-ups after each set.

15-12-9

Push-ups

*Complete 21 sit-ups after each set.

- INTERMEDIATE -

For time:

9-6-3

Strict handstand push-ups

*Complete 15 sit-ups after each set.

15-12-9

Strict ring dips

*Complete 15 sit-ups after each set.

15-12-9

Push-ups

*Complete 15 sit-ups after each set.

- BEGINNER -

For time:

15-12-9

DB strict presses

*Complete 10 sit-ups after each set.

15-12-9

Box dips

*Complete 10 sit-ups after each set.

15-12-9

Push-ups

*Complete 10 sit-ups after each set.

- RX -

7 sets for load:

1 front squat

- INTERMEDIATE -

7 sets for load:

1 front squat

- BEGINNER -

7 sets for load:

3 front squats

Post-workout:

5 sets:

10 KB side bend/side

1:00 double KB front-rack hold

EVA

- RX -

5 rounds for time of:

800-m run

30 kettlebell swings (53/70 lb)

30 pull-ups

- INTERMEDIATE -

4 rounds for time of:

Run 800 meters

30 kettlebell swings (35/50 lb)

30 pull-ups

- BEGINNER -

4 rounds for time of:

Run 600 meters

20 kettlebell swings (25/35 kg)

20 ring rows

- RX -

7 sets for load:

3 deadlifts

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

Same as Rx'd

Post-workout:

3 sets:

20 GHD hip extensions

20 GHD back extensions

- RX -

3 rounds each for time with a partner:

400/500-m row

21 burpees

400-m run

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

3 rounds each for time with a partner:

200/250-m row

12 burpees

200-m run

Pre-workout:

Build up to heavy single squat or power snatch.

- RX -

For time:

9-7-5

Muscle-ups

Squat snatches (95/135 lb)

- INTERMEDIATE -

For time:

12-10-8

Low-ring muscle-ups

9-7-5

Squat snatches (65/95 lb)

- BEGINNER -

For time:

12-10-8

Low-ring muscle-ups

9-7-5

Hang squat snatches (35/45 lb)

- RX -

10 rounds for time:

400-m run

OR

400/500-m row

OR

800/1,000-m C2 bike

- Rest 2:00 between rounds.

- INTERMEDIATE -

10 rounds for time:

300-m run

OR

300/400-m row

OR

600/800-m C2 bike

- Rest 2:00 between rounds.

- BEGINNER -

10 rounds for time:

200-m run

OR

200-m row

OR

400-m C2 bike

- Rest 2:00 between rounds.

Pre-workout:

5 sets:

50-ft handstand walk

- RX -

For load:

Split jerk

5-5-3-3-3-1-1-1-1

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

For load:

Split jerk

5-5-5-5-5-3-3-3-3-3

- RX -

5 rounds for time:

20 pull-ups

400-m run

- INTERMEDIATE -

5 rounds for time:

12 pull-ups

400-m run

- BEGINNER -

5 rounds for time:

10 jumping pull-ups

200-m run

Post workout:

4 sets:

:30 L-sit hold

15 seated leg raises

- RX -

For time:

15 burpees, jumping over the barbell

5 clean and jerks (155/225 lb)

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks

- INTERMEDIATE -

For time:

15 burpees, jumping over the barbell

5 clean and jerks (105/155 lb)

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks

- BEGINNER -

For time:

15 burpees

5 clean and push presses (55/75 lb)

12 burpees

4 clean and push presses

9 burpees

3 clean and push presses

Post-workout

5 sets:

1 clean-grip deadlift

1 clean pull

1 power clean

- Increase load across as many sets as possible.

Pre-workout

Accumulate:

20 shoulder taps (holding a plank)

20 shoulder taps (holding a pike)

20 shoulder taps (upside down, belly to wall)

20 shoulder taps (upside down, back to wall)

20 shoulder taps (upside down, freestanding)

- RX -

AMRAP 15:

15 DB rows, left arm (35/50 lb)

15 DB rows, right arm

50-ft handstand walk

- INTERMEDIATE -

AMRAP 15:

15 DB rows, left arm (20/35 lb)

15 DB rows, right arm

5 wall walks

- BEGINNER -

AMRAP 15:

15 DB rows, left arm (10/15 lb)

15 DB rows, right arm

50-ft bear crawl

Pre-workout

Accumulate:

30 Kang squats*

- RX -

For load:

Back squats

5-5-3-3-3-1-1-1-1-1

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

Same as Rx'd

- RX -

AMRAP 10:

15 deadlifts (95/135 lb)

15 hand-release push-ups

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

AMRAP 10:

15 deadlifts (55/75 lb)

15 hand-release push-ups

Post-workout

4 sets:

5 strict pull-ups

4 wide-grip strict pull-ups

3 weighted strict pull-ups

- RX -

For time:

18/25-cal. row

20 GHD sit-ups

5 bar muscle-ups

18/25-cal. row

20 toes-to-bars

5 bar muscle-ups

18/25-cal. row

20 single-leg squats

5 bar muscle-ups

18/25-cal. row

20 walking lunges

5 bar muscle-ups

- INTERMEDIATE -

For time:

15/21-cal. row

20 GHD sit-ups

5 pull-ups

15/21-cal. row

20 toes-to-bars

5 pull-ups

15/21-cal. row

20 single-leg squats

5 pull-ups

15/21-cal. row

20 walking lunges

5 pull-ups

- BEGINNER -

For time:

9/12-cal. row

20 sit-ups

5 ring rows

9/12-cal. row

20 hanging knee raises

5 ring rows

9/12-cal. row

20 air squats

5 ring rows

9/12-cal. row

20 walking lunges

5 ring rows

Pre-workout

EMOM 10:

1 snatch

- Increase load across as many sets as possible.

- RX -

9-6-3 reps for time:

Snatches (135/185 lb)

Burpee box jump-overs (24/30 in)

- INTERMEDIATE -

9-6-3 reps for time:

Snatches (95/135 lb)

Burpee box jump-overs (24/30 in)

- BEGINNER -

9-6-3 reps for time:

Snatches (55/75 lb)

Burpee box step-overs (12/20 in)

- RX -

5 sets for load:

10 shoulder presses

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

Same as Rx'd

Post-workout:

4 sets:

:20 lateral hops over a bar

- Rest :10

:20 chin-ups

- Rest :10

- RX -

5 rounds for time:

2 legless rope climbs (15 ft)

20 alternating DB snatches (45/65 lb)

- INTERMEDIATE -

5 rounds for time:

2 rope climbs (15 ft)

20 alternating DB snatches (35/50 lb)

- BEGINNER -

5 rounds for time:

4 pull-to-stands

20 alternating DB snatches (15/25 lb)

Post-workout:

Accumulate:

50 knees-to-elbows on a rope or bar

Pre-workout:

Build up to a heavy 1-rep squat clean

- RX -

AMRAP 7:

10 squat cleans (65/95 lb)

20 sit-ups

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

AMRAP 7:

10 hang squat cleans (35/45 lb)

20 sit-ups

- RX -

AMRAP 20:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 box step-ups (24/30 in)

- INTERMEDIATE -

AMRAP 20:

5 strict pull-ups

10 ring push-ups

20 box step-ups (20/24 in)

- BEGINNER -

AMRAP 20:

5 banded pull-ups

10 push-ups

20 box step-ups (12/20 in)

Pre-workout:

5 attempts:

Max distance in 5 broad jump attempts

- RX -

5 rounds for time:

15 barbell lunges (95/135 lb)

75 double-unders

- INTERMEDIATE -

5 rounds for time:

15 barbell lunges (65/95 lb)

1:00 double-unders

- BEGINNER -

5 rounds for time:

15 barbell lunges (35/45 lb)

75 single-unders