2 sets:
:30 jumping jacks
5 inchworm + push-ups
:20 Samson stretch/leg
10 alternating Cossack squats
10 Superman arch-ups
10 deadlifts

1:00 Bike (increase pace :30)

- RX -
3 rounds for time:
24/30-cal bike
15 hang power cleans (105/155 lb)

- INTERMEDIATE -
3 rounds for time:
24/30-cal bike
15 hang power cleans (75/115 lb)

- BEGINNER -
3 rounds for time:
16/20-cal bike
12 hang power cleans (35/45 lb)

- MASTERS 55+ -
3 rounds for time:
24/30-cal bike
15 hang power cleans (75/115 lb)

Accumulate:
1:00 elbow-to-instep/side

3 rounds for time:
50 walking lunge steps
15 double-DB hang power cleans (35/50 lb)

1,000m Run

2,000m Bike

1,000m Row

100m Sled Push (50% of sled weight)