Every 3:00 for 3 sets:
:20 mountain climbers
:10 rest
:20 plate ground-to-overheads
:10 rest
:20 plate hop-overs (directly onto or over)
:10 rest
:20 pull-to-stands
- Rest the remainder of each interval.

1 set:
10 lying hip crossovers
10 alternating scorpion stretches
10 alternating Spiderman twists

- RX -
AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (15/15 ft)

- INTERMEDIATE -
AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (12/12 ft)

- BEGINNER -
AMRAP 8:
8 box jumps (12/12 in)
1 pull-to-stand

- MASTERS 55+ -
AMRAP 8:
8 box jumps (20/20 in)
1 rope climb (12/12 ft)
- Step down from the box.

Post-workout
3 sets:
:30 V-ups
1:00 rest

1 set:
1:00 elevated pigeon pose/side (on box if needed)
:30 forearm stretch on wall/side

AMRAP 8:
8 broad jumps (4/5 ft)
10 alternating DB renegade rows (35/50 lb)
- Use two DBs.