1 set:
200-meter run, slow
:20 single-unders
10 alternating hamstring scoop stretches
10 mountain climbers
:20 single-unders
10 walking lunges
5 scap pull-ups
:20 single-unders
200-meter run, faster

Pre-workout
EMOM 5:
:20 double-under practice

- RX -
For time:
30 box jumps (24/30 in)
1,600-m run
25 strict chinup

- INTERMEDIATE -
For time:
30 box jumps (20/24 in)
1,600-m run
15 strict chinup

- BEGINNER -
For time:
20 box jumps (12/12 in)
800-m run
15 inverted sup ring row

- MASTERS 55+ -
For time:
30 box jumps (20/24 in)
1,600-m run
25 strict chinup

2 sets:
1:00 foam roll IT band/leg
1:00 lacrosse ball roll/foot

For time:
Broad jump (100 ft)
1,600-m run
30 alternating double-DB renegade rows (35/50 lb)

AMRAP 12:

- 5 Ring Pull-ups (Scale: Ring Rows, Jumping)
- 10 Jumping Lunges
- 15 Push-ups (Scale: Knees, Incline)
- 150m Run