Dynamic warm-up

2 sets:
:20 band pull-aparts
:20 band pass-throughs

2 sets:
5 ring rows
5 push-ups from the knees
:10 ring support hold
10 scap pull-ups

Progressive warm-up

1 set:
3 x [1 push-up + 2 shoulder taps]
3 dumbbell deadlifts/arm

1 set:
2 push-ups + lift feet onto wall (wall walk initiation)
3 dumbbell power cleans/arm

1 set:
1-2 partial wall walks
3 dumbbell muscle snatches/arm

1 set:
1-2 wall walks
3 dumbbell power snatches/arm

- RX -
AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (35/50 lb)
20 DB snatches, left

- INTERMEDIATE -
AMRAP 25:
1,000-m run
10 jumping muscle-ups
10 partial wall walks
20 DB snatches, right (20/35 lb)
20 DB snatches, left

- BEGINNER -
AMRAP 25:
800-m run
10 low-ring transitions or false-grip ring rows
10 inchworm + push-ups
10 DB snatches, right (10/15 lb)
20 DB snatches, left
- Rest 1:00-2:00 between rounds.

- MASTERS 55+ -
AMRAP 25:
1,000-m run
10 burpee chest-to-bar pull-ups
10 wall-walks
20 DB snatches, right (20/35 lb)
20 DB snatches, left

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

AMRAP 25:
1,000-m run
10 double-DB devils presses (35/50 lb)
10 wall-walks
20 DB snatches, right (35/50 lb)
20 DB snatches, left