1 set:
1:00 row, easy
10 alternating scorpion stretches
:30 plank hold

1 set:
1:00 row, moderate
10 air squats
:30 hollow rocks

1 set:
:30 row, fast
10 lunges
:30 mountain climbers

2 sets:
:30 row, sprint
10 front squats
10 front rack lunges
:30 rest

Pre-workout
15:00 of rope climb practice

- RX -
5 rounds for time:
16/20-cal row
15 front-rack lunges (55/75 lb)

- INTERMEDIATE -
5 rounds for time:
12/15-cal row
15 front-rack lunges (35/45 lb)

- BEGINNER -
5 rounds for time:
8/10-cal row
10 unweighted lunges

- MASTERS 55+ -
5 rounds for time:
16/20-cal row
15 front-rack lunges (35/45 lb)

Accumulate:
30 reach-roll-lift
:30 Samson stretch/side

5 rounds for time:
300-m run
15 single-DB front-rack lunges (35/50 lb)