2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
10 banded side steps, right
10 banded side steps, left

2 sets:
10 double-unders
10 air squats
10 double-unders
5 push-ups to downward dog

Pre-workout
3 sets:
5 front squats
- Build to workout load or slightly heavier.

- RX -
AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (125/185 lb)
25 double-unders

- INTERMEDIATE -
AMRAP 12:
5 pull-ups
25 double-unders
5 front squats (95/135 lb)
25 double-unders

- BEGINNER -
AMRAP 12:
5 banded strict pull-ups
25 single-unders
5 front squats (55/75 lb)
25 single-unders

- MASTERS 55+ -
AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (95/135 lb)
5-cal row, ski or bike

Accumulate:
30 reach, roll, and lift

AMRAP 12:
10 double-DB bent-over rows (35/50 lb)
25 double-unders
10 double-DB front squats
25 double-unders