Banded warm-up

2 sets:
10 alternating Spiderman stretches
10 banded good mornings
10 ATY raises

Dynamic warm-up

2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
- Rest :10 between sets.

- RX -
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups

- INTERMEDIATE -
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (105/155 lb)
Pike push-ups

- BEGINNER -
8-7-6-5-4-3-2-1 reps for time:
Deadlifts (65/95 lb)
Hand-release push-ups

- MASTERS 55+ -
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (125/185 lb)
Handstand push-ups to a 2-in riser

1 set:
1:00 elbow-to-instep/leg
1:00 scorpion stretch/side

AMRAP 15:
100-m single-DB suitcase carry (35/50 lb)
200-m run
30 alternating DB hang snatches