Warm up

30 jumping jacks

10 lunge back lean back

10 push ups

30 jumping jacks

10 groiners

10 air squats

10 updown hop backs

10 strict press

10 good mornings

5 updowns

5 narrow stance

5 zpress

5 burpees

5 kickstand squats

- RX -
AMRAP 9:
9 burpees over bar
10 alternating single-leg squats

- INTERMEDIATE -
AMRAP 9:
9 burpees over bar
10 alternating single-leg squats to a target

- BEGINNER -
AMRAP 9:
6 burpees
8 alternating reverse lunges

- MASTERS 55+ -
AMRAP 9:
9 burpees to a target (6/6 in)
10 alternating KB goblet lunges (35/53 lb)

1 set:
1:00 pigeon pose/leg
1:00 calf stretch/leg

Same as Rx'd