2 rounds:
200-meter jog
:30 mountain climbers
10 dumbbell deadlifts
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
10 dumbbell bent-over rows
5 dumbbell windmills/arm
:30 burpees

- RX -
For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (35/50 lb)
800-m run

- INTERMEDIATE -
For time:
800-m run
30 hand-release push-ups
50 single-arm DB overhead walking lunges (20/35 lb)
800-m run

- BEGINNER -
For time:
400-m run
30 hand-release push-ups from the knees
30 single-arm DB front rack walking lunges (10/15 lb)
400-m run

- MASTERS 55+ -
For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (20/35 lb)
800-m run

Post-workout
3 sets:
:30 left-arm DB side bends
:30 rest
:30 right-arm DB side bends
:30 rest

1 set:
1:00 calf stretch/side
1:00 couch stretch/side

Same as Rx'd