Skill Work: Muscle-Up Transition Skill Work (10 minutes) Workout: 4:00 Bike 4:00 AMRAP of 10 Walking Lunges + 8 Ring Rows 3:00 Bike 3:00 AMRAP of 10 Walking Lunges + 8 Ring Rows 2:00 Bike 2:00 AMRAP of 10 Walking Lunges + 8 Ring Rows 1:00 Bike 1:00 AMRAP of 10 Walking Lunges + 8 Ring Rows Track Total Calories completed over all 10 minutes of biking AND Total AMRAP score over all 10 minutes of work. Pick up where you left off each time.Read more

Strength: 12 minutes to complete 4-5 rounds of: 6 PVC Jump-Overs 8 Reverse-Grip Barbell Curls @31X1 tempo Goal is to increase height of PVC each round. Workout: AMRAP 7 12 Unbroken Ball Slams (20/30#) 12 Box Jump-Overs (20/24″) Rest 2:00 AMRAP 7 12/16 Calorie Row 16 Single-DB Shoulder-to-Overhead (Not alternating, 8 per arm, 35/50#)Read more

Strength: Back Squat 5 rounds of E2MOM 6-6-6-6-6 reps by round Increase weight each set. Workout: 5 Rounds for time: 16 Russian KB Swings (53/70#) 12 Push-Ups 8 Chest-to-Bar Pull-Ups Rest 1:00 between roundsRead more

Strength: Power Clean Barbell Cycling 12 minutes to complete 5 rounds of: 5 Touch-and-Go reps Increase weight each set. Take one breath between reps at the top. Workout: AMRAP 14 4 Heavy Power Clean Singles (125/185#) 8 Handstand Push-Ups 12 Sit-Ups 16 Lateral Hops over BarbellRead more

Strength: 12 minutes to complete 4-5 sets of: 100m Heavy Sandbag/Slam Ball Bear Hug Carry 8 Ring Dips Workout: 3 rounds of: 15 Double-DB Deadlifts (35/50#) / 30/50 DUs / Rest 2:00 3 rounds of: 15 Double-DB Hang Power Cleans / 15 Box Jumps / Rest 2:00 3 rounds of: 15 Double-DB STOH / 10 BurpeesRead more