3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
- Row, ski, or air bike; perform straight through on one machine OR switch after :60 of work.

2 sets:
:30 band pull-aparts
5-10 hand-release push-ups
10 single-leg toe touches/leg
5-10 ring rows
- Rest :10-:20 between movements.

- RX -
AMRAP 12:
100-m single-DB suitcase carry (50/70 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

- INTERMEDIATE -
AMRAP 12:
100-m single-DB suitcase carry (35/50 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

- BEGINNER -
AMRAP 12:
100-m single-DB suitcase carry (15/20 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

- MASTERS 55+ -
AMRAP 12:
100-m single-DB suitcase carry (35/50lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

Post-workout
Accumulate:
2:00 side plank, right
2:00 side plank, left

Accumulate:
30 reach, roll, and lifts

Same as Rx'd