2 sets:
:20 jumping jacks
10 unweighted good mornings
:20 hollow rocks
10 box step-ups
:20 Superman arch-ups
10 box step-overs
- No weight for the step-ups and step-overs.

Pre-workout
EMOM 10:
1 deadlift + 1 power clean

- RX -
For time:
22-16-10
Deadlifts (135/205 lb)
Double-dumbbell box step-ups (20/20 in) (35/50 lb)

Rest 1:00

9-6-3
Power cleans (135/205 lb)
Double-dumbbell box step-overs (20/20 in) (35/50 lb)

- INTERMEDIATE -
For time:
22-16-10
Deadlifts (95/135 lb)
Double-dumbbell box step-ups (20/20 in) (20/35 lb)

Rest 1:00

9-6-3
Power cleans and then (95/135 lb)
Double-dumbbell box step-overs (20/20 in) (20/35 lb)

- BEGINNER -
For time:
18-12-6
Deadlifts (35/45 lb)
Single-DB box step-ups (12/12 in) (10/15 lb)

Rest 1:00

9-6-3
Power cleans (35/45 lb)
Single-DB box step-overs (12/12 in) (10/15 lb)

- MASTERS 55+ -
For time:
22-16-10
Deadlifts (105/155 lb)
Dumbbell box step-ups (20/20 in) (20/35 lb)

Rest 1:00

9-6-3
Power cleans (105/155 lb)
Dumbbell box step-overs (20/20 in) (20/35 lb)

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves

For time:
22-16-10
Double-DB deadlifts (35/50 lb)
Dumbbell box step-ups (20/20 in) (35/50 lb)
- Substitute lunges if no object to step up onto is available.

Rest 1:00

15-12-9
Double-DB power cleans (35/50 lb)
9-6-3
Dumbbell box step-overs (20/20 in) (35/50 lb)
- Substitute lunges if no object to step up onto is available.

10 sets:
Sled push (50/90 lb) (75 ft)
Sled pull (50/90 lb) (75 ft)
- Rest 1:00 between sets.