“We’re born alone. We do need each other. It’s lonely to really effectively live your life, and anyone you can get help from or give help to, that’s part of your obligation.”

RX

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups

INTERMEDIATE

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (105/155 lb)
Pike push-ups

BEGINNER

8-7-6-5-4-3-2-1 reps for time:
Deadlifts (65/95 lb)
Hand-release push-ups

Skill Work

Pre-workout
3-5 sets:
5 deadlifts
– Build to workout weight or slightly heavier.

“Give me a place to stand, and a lever long enough, and I will move the world.”
—Archimedes

RX

AMRAP 15:
100-m single-DB suitcase carry (35/50 lb)
20-cal bike
30 alternating DB hang snatches

INTERMEDIATE

AMRAP 15:
100-m single-DB suitcase carry (20/35 lb)
15-cal bike
30 alternating DB hang snatches

BEGINNER

AMRAP 15:
100-m single-DB suitcase carry (10/15 lb)
10-cal bike
20 alternating DB hang snatches

Skill Work

Post-workout
EMOM 6:
1 Turkish get-up/arm
– Use a single dumbbell.
– Build in load if able.

“Opportunities multiply as they are seized.”

RX

10 rounds for time:
3 hang power snatches (95/135 lb)
30 running step single-unders

INTERMEDIATE

10 rounds for time:
3 hang power snatches (65/95 lb)
20 running step single-unders

BEGINNER

7 rounds for time:
3 hang power snatches (45/65 lb)
15 running step single-unders

Skill Work

Pre-workout
EMOM 5:
5 hang power snatches
– Practice cycling at a light load.

“The man who moves a mountain begins by carrying away small stones.”

RX

5 rounds, each for time:
450/500-m row
20 push-ups
– Rest as needed between efforts

INTERMEDIATE

5 rounds, each for time:
450/500-m row
15 push-ups
– Rest as needed between efforts

BEGINNER

5 rounds, each for time:
300/350-m row
10 push-ups from the knees
– Rest as needed between efforts

Skill Work

Post-workout
Accumulate:
30-50 GHD hip extensions

“God works a miracle!

RX

AMRAP 9:
3 thrusters (110/165 lb)
3 ring muscle-ups
3 lateral burpees over the bar

INTERMEDIATE

AMRAP 9:
3 thrusters (75/115 lb)
1 ring muscle-up OR 3 chest-to-bar pull-ups
3 lateral burpees over the bar

BEGINNER

AMRAP 9:
3 thrusters (35/45 lb)
3 ring rows
3 lateral burpee bar step-overs

“The first step is clearly defining what it is you’re after, because without knowing that, you’ll never get it.”

RX

8 rounds for time:
5 box jumps (24/30 in)
3 power cleans (125/185 lb)

INTERMEDIATE

8 rounds for time:
5 box jumps (20/24 in)
3 power cleans (95/135 lb)

BEGINNER

8 rounds for time:
5 tuck jumps
3 power cleans (55/75 lb)

Skill Work

Pre-workout
On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set.

“I knew all the rules but the rules did not know me.”

RX

7 rounds for time:
2 rope climbs (15/15 ft)
20 walking lunges
20 hollow rocks

INTERMEDIATE

7 rounds for time:
2 rope climbs (12/12 ft)
16 walking lunges
16 hollow rocks

BEGINNER

6 rounds for time:
2 pull-to-stands
10 reverse lunges
10 leg-tucked hollow rocks

Skill Work

Post-workout
Accumulate:
25-75 KB side bends/side
– Use a light load.

“Cindy”

Benchmark

“I know you’ve heard it a thousand times before. But it’s true
— hard work pays off. If you want to be good, you have to practice, practice, practice. If you don’t love something, then don’t do it.”

RX

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

INTERMEDIATE

As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats

BEGINNER

Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

“The American city should be a collection of communities where every member has a right to belong. It should be a place where every man feels safe on his streets and in the house of his friends.”

RX

5 rounds for calories:
2:00 air bike
2:00 rest

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Skill Work

Pre-workout
EMOM 7:
3 snatch high pulls

“The biggest temptation is to settle for too little.”

RX

Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.

INTERMEDIATE

Same as Rx’d

BEGINNER

Every 5:00 for 7 sets:
3 strict presses
2 push presses
1 push jerk
– Build in load each set.

“It’s better to be at the bottom of a ladder you want to climb than halfway up one you don’t.”

RX

2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)

INTERMEDIATE

2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)

BEGINNER

2 rounds for time:
100-m run
9 back squats (35/45 lb)
100-m run
6 front squats (35/45 lb)
100-m run
3 overhead squats (35/45 lb)

“Bitterness is like a cancer that enters the soul.”

RX

For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars

INTERMEDIATE

For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars

BEGINNER

For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises

Skill Work

Post-workout
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets.

“Those who don’t believe in magic will never find it.”

RX

Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.

INTERMEDIATE

Same as RX

BEGINNER

Every 3:00 for 10 sets:
150-m row
– Rest the remainder of each interval.

Skill Work

Post workout
Accumulate:
30 GHD hip extensions

“Take the opportunity to learn from your mistakes: find the cause of your problem and eliminate it. Don’t try to be perfect; just be an excellent example of being human.”

RX

Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.

INTERMEDIATE

Every 5:00 for 5 sets:
10 bench presses
Max-unbroken kipping pull-ups
– Rest the remainder of each interval.

BEGINNER

Every 5:00 for 5 sets:
10 bench presses
5-10 strict banded pull-ups
– Rest the remainder of each interval.

Skill Work

Pre-workout
EMOM 3:
3-6 chest-to-bar pull-ups

“The things that scare you only make you better and stronger.” R

“KELLY”

RX

5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Step down from the box.

INTERMEDIATE

5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Run together, divide box jumps and wall-ball shots as needed.
– Step down from the box.

BEGINNER

5 rounds for time with a partner:
400-m run
20 box jumps or step-ups (12/20 in)
20 wall-ball shots (6/10 lb) (9/9 ft)
– Divide run, box jumps, and wall-ball shots as needed.
– Step down from the box.

“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?'”

RX

AMRAP 20:
Bike for calories
– Every 20 calories, stop and perform a :20 side plank/side.

INTERMEDIATE

AMRAP 20:
Bike for calories
– Every 15 calories, stop and perform a :20 side plank/side.

BEGINNER

AMRAP 20:
Bike for calories
– Every 10 calories, stop and perform a :20 side plank from the knees/side.

“You pray for the hungry. Then you feed them. That’s how prayer works.”
—Pope Francis

RX

For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (125/185 lb)

INTERMEDIATE

For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (95/135 lb)

BEGINNER

For time:
10-8-6-4-2
Lateral burpees over the bar
5-4-3-2-1
Hang power snatches (35/45 lb)

Skill Work

Pre-workout
EMOM 8:
1 squat snatch

“The world promises you comfort, but you were not made for comfort. You were made for greatness.”

RX

AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.

INTERMEDIATE

AMRAP 12:
5 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (20/35 lb)
:20 hang from the pull-up bar
– Use two dumbbells.

BEGINNER

AMRAP 12:
5 foot-assisted ring dips
:20 plank hold
10 box step-overs (12/20 in)
:20 foot-assisted hang from the pull-up bar
– Use two dumbbells.

Skill Work

Post-workout
4 sets:
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)

“Troubles are often the tools by which God fashions us for better things.”

“Fight Gone Bad”

RX

3 rounds for reps:
1:00 wall-ball shots (14/20 lb) (9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20/20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for reps:
1:00 wall-ball shots (6/10 lb) (9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.

“If you love what you do and are willing to do what it takes, it’s within your reach.”

RX

7 sets for load:
1 clean pull
1 clean
1 hang clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d