Dynamic warm-up

3 sets:
30 plate hops
20 mountain climbers
10 plate ground-to-overheads

Shoulder warm-up

2 sets:
10 scap push-ups
10 scap pull-ups
15 band pull-aparts

- RX -
5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
- Rest 1:00 between rounds.
- 1 shuttle run is 25 ft out and back.

- INTERMEDIATE -
5 x 2:00 rounds:
6 shuttle runs
Max jumping bar muscle-ups
- Rest 1:00 between rounds.
- 1 shuttle run is 25 ft out and back.

- BEGINNER -
5 x 2:00 rounds:
4 shuttle runs
Max jumping chest-to-bar pull-ups
- Rest 1:00 between rounds.
- 1 shuttle run is 25 ft out and back.

- MASTERS 55+ -
5 x 2:00 rounds:
6 shuttle runs
Max chest-to-bar pull-ups
- Rest 1:00 between rounds.
- 1 shuttle run is 25 ft out and back.
- Perform bar muscle-ups if able.

Post-workout
Accumulate:
3:00 hanging L-sit

1 set:
200-meter recovery walk
1:00 Samson stretch/leg

5 x 2:00 rounds:
6 shuttle runs
Max wall walks
- Rest 1:00 between rounds.
- 1 shuttle run is 25 ft out and back.