3 sets:
5 shuttle runs
5 plank to downward dogs
10 banded pull-aparts
5 push-up + plank reach throughs
10 banded pass-throughs

- RX -
AMRAP 20:
30 burpees
20 alternating DB snatches (35/50 lb)
100-m double-DB farmers carry (35/50 lb)

- INTERMEDIATE -
AMRAP 20:
30 burpees
20 alternating DB snatches (20/35 lb)
100-m double-DB farmers carry (20/35 lb)

- BEGINNER -
AMRAP 20:
15 burpees
15 alternating DB snatches (10/15 lb)
100-m double-DB farmers carry (10/15 lb)

- MASTERS 55+ -
AMRAP 20:
30 burpees
20 alternating DB snatches (20/35 lb)
100-m double-DB farmers carry

1 set:
400-m cooldown walk
:45 foam roll quadricep/leg
:45 foam roll glute-med/side

Same as Rx'd