Banded warm-up0

2 sets:
10 alternating Spiderman stretches
10 banded good mornings
10 banded pull-aparts

Dynamic warm-up

1 set:
20 jumping jacks
20 alternating soldier kicks
10 inchworms + 1 push-up

1 set:
20 skier jacks
10 alternating box step-overs
10 up-downs

1 set:
20 mountain climbers
10 box jump-overs
5 burpees

- RX -
AMRAP 12:
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
- After every round add 2 reps to each movement.

- INTERMEDIATE -
AMRAP 12:
2 wall-ball shots (9/10 ft) (10/14 lb)
2 box jump-overs (20/24 in)
2 burpees
- After every round add 2 reps to each movement.

- BEGINNER -
AMRAP 12:
2 wall-ball shots (9/9 ft) (6/10 lb)
2 box jump-overs (12/12 in)
2 burpees
- After every round add 2 reps to each movement.

- MASTERS 55+ -
AMRAP 12:
2 wall-ball shots (9/9 ft) (10/20 lb)
2 box jump-overs (20/24 in)
2 burpees
- After every round add 2 reps to each movement.
- Athletes may step-up onto the box.

3 Rounds for Quality:
- 5 Weighted Pull-ups (Scale: Banded, Ring Rows, Jumping)
- 10 Dumbbell Floor Press
- 15 Squat Jumps
- 100m Run

Accumulate:
30 reach, roll, and lifts

AMRAP 12:
2 single-DB thrusters (35/50 lb)
2 object jump-overs (20/20 in)
2 burpees
- After every round add 2 reps to each movement.

6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
- All hang reps start from above the knees.

2 drop sets:
1 complex at 95%
1 complex at 90%