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

10 pvc pass through

2 sets:

10 band pull apart
10 box step up → 5 box jump
10 air squats → 10 PVC ohs
10 deadlift

- RX -
AMRAP 18:
12 overhead squats 65/95

6 box jumps 24/30

12 deadlifts

6 box jumps

- INTERMEDIATE -
AMRAP 18:
12 overhead squats 55/75

6 box jumps 20/24

12 deadlifts

6 box jumps

- BEGINNER -
AMRAP 18:
8 overhead squats 35/45

6 box jumps 20/20

12 deadlifts

6 box jumps

- MASTERS 55+ -
Same as RX

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

4 sets for time:
800-meter run
- Rest 3:00 between sets.