RX

For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings

INTERMEDIATE

For time:
20 Russian KB swings (35/53 lb)
75 double-unders
20 Russian KB swings
75 double-unders
20 Russian KB swings

BEGINNER

For time:
20 Russian kettlebell swings (18/26 lb)
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings

SKILL WORK

Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets
– Use a single DB

RX

AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

AMRAP 15:
200-m run
5 pike handstand push-ups
10 wall-ball shots (14/20 lb) (9/10 ft)

BEGINNER

AMRAP 15:
200-m run
6 dumbbell push presses (15/20 lb)
9 wall-ball shots (10/14 lb) (8/9 ft)

SKILL WORK

Pre-workout:
EMOM 15:
1 power snatch
– Build in load every 3:00

RX

For time:
21-15-9
Hang power snatches (75/115 lb)
Box jumps (20/24 in)

INTERMEDIATE

For time:
21-15-9
Hang power snatch (65/95 lb)
Box jumps (20/24 in)
– Step down from the box.

BEGINNER

For time:
12-9-6
Hang power snatch (35/45 lb)
Plate jumps (4/8 in)
– Step down from the plate.

RX

For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

INTERMEDIATE

Same as Rx’d

BEGINNER

For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift

RX

4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike

INTERMEDIATE

4 rounds for time:
10 ankle-wrapped single-leg squats
15 pull-ups
20 push-ups
1000-m bike

BEGINNER

4 rounds for time:
10 reverse lunges
10 ring rows
10 push-ups, from the knees as needed
1000-m bike

RX

2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (95/135 lb)
C) :30 max-cal row

INTERMEDIATE

2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (75/115 lb)
C) :30 max-cal row

BEGINNER

2:00 at each station for 5 rounds:
A) :30 max-reps hanging leg raises
B) :30 max-reps overhead squats (35/45 lb)
C) :30 max-cal row

SKILL WORK

Pre-workout
Every 2:00 for 5 sets:
1 deadlift
1 hang power clean
1 hang squat clean
1 thruster
– Rest with the remaining time in the interval.

RX

For time:
21 deadlifts (225/315 lb)
15 hang power cleans (155/225 lb)
9 squat clean thrusters (85/135 lb)

INTERMEDIATE

For time:
21 deadlifts (125/175 lb)
15 hang power cleans (95/135 lb)
9 squat clean thrusters (65/95 lb)

BEGINNER

For time:
21 deadlifts (75/105 lb)
15 hang power cleans (55/75 lb)
9 squat clean thrusters (35/45 lb)

RX

10 rounds for time:
100-m double-KB farmers carry (35/53 lb)
3 wall walks

INTERMEDIATE

10 rounds for time:
100-m double-KB farmers carry (26/35 lb)
2 wall walks

BEGINNER

10 rounds for time:
50-m double-KB farmers carry (18/26 lb)
3 inchworm + push-ups

SKILL WORK

Post-workout
Accumulate:
25 single-kettlebell Russian swings/arm
– Use workout weight.

RX

Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups

INTERMEDIATE

Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up

BEGINNER

Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups

SKILL WORK

Post-workout
Accumulate:
50 hand-release push-ups

RX

As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.

INTERMEDIATE

As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (9/10 ft)
:15 double-under attempts
– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.

BEGINNER

As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (8/9 ft)
15 single-unders
– After each completed round, add 5 wall-ball shots and 15 single-unders.

SKILL WORK

Post-workout
4 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest

SKILL WORK

Pre-workout
EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.

RX

18-15-12-9-6-3 reps for time:
Squat cleans (95/135 lb)
Lateral burpees over the bar

INTERMEDIATE

18-15-12-9-6-3 reps for time:
Squat cleans (65/95 lb)
Lateral burpees over the bar

BEGINNER

12-10-8-6-4-2 reps for time:
Hang squat cleans (35/45 lb)
Lateral up-down bar step-overs

RX

Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (25 ft)
– Rest remainder of each round.
– Score is slowest round.

INTERMEDIATE

Every 3:00 for 5 rounds:
25 double-unders
20 handstand shoulder taps
– Rest remainder of each round.
– Score is slowest round.

BEGINNER

Every 3:00 for 5 rounds:
20 single-unders
10 pike shoulder taps
– Rest remainder of each round.
– Score is slowest round.

RX

5 rounds for time:
20 Russian KB swings (53/70 lb)
400-m run

INTERMEDIATE

5 rounds for time:
20 Russian KB swings (35/53 lb)
400-m run

BEGINNER

5 rounds for time:
10 Russian KB swings (18/26 lb)
200-m run

RX

For load:
10-10-10-10-10
Bench press

INTERMEDIATE

Same as Rx’d

BEGINNER

With a light load:
10-10-10-10-10
Bench press

SKILL WORK

Post-workout
8 sets:
:20 double-unders
:10 rest

SKILL WORK

Pre-workout
Take 10:00 to build to a heavy 5-rep deadlift

RX

AMRAP 10:
15-calorie row
10 deadlifts (125/185 lb)

INTERMEDIATE

AMRAP 10:
15-calorie row
10 deadlifts (95/135 lb)

BEGINNER

AMRAP 10:
10-calorie row
10 deadlifts (55/75 lb)

SKILL WORK

Pre-workout:
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.

RX

3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 burpees over the bar

INTERMEDIATE

3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 burpees over the bar

BEGINNER

3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 burpees over the bar

RX

On a 10:00 clock:
1,600-m run
Max calories on any machine in the remaining time

INTERMEDIATE

On a 10:00 clock:
1,200-m run
Max calories on any machine in the remaining time

BEGINNER

On a 10:00 clock:
800-m run
Max calories on any machine in the remaining time

SKILL WORK

Post-workout:
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks

NATE

// BENCHMARK

RX

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)

INTERMEDIATE

AMRAP 20:
2 low-ring transitions
4 pike handstand push-up from a box
8 KB swings (35/53 lb)

BEGINNER

AMRAP 8:
150-m row
2 low-ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)

Rest 4:00

AMRAP 8:
150-m row
2 low-ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)

RX

For load:
3-3-3-3-3-3
Deadlift

INTERMEDIATE

Same as RX’d

BEGINNER

For load:
5-5-5-5-5-5
Deadlift

RX

2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups

INTERMEDIATE

2 rounds for time:
50 wall-ball shots (10/14 lb) (9/10 ft)
35 sit-ups

BEGINNER

2 rounds for time:
25 wall-ball shots (6/10 lb) (9/10 ft)
25 sit-ups

SKILL WORK

Post-workout
On a 10:00 clock:
Low-ring muscle-up transition practice