5 sets:
2 push jerks
- Barbell comes from the floor.
- Build to a heavy double.

- RX -
5 rounds for time:
14 alternating DB single-leg squats (20/35 lb)
7 push jerks (105/155 lb)
- Use a single DB.

- INTERMEDIATE -
5 rounds for time:
14 alternating single-leg squats (15/25 lb)
7 push jerks (75/115 lb)

- BEGINNER -
5 rounds for time:
14 alternating DB reverse lunges (10/15 lb)
7 push jerks (35/45 lb)
- Use a single DB.

1 set:
10 leg swings/leg
10 lateral leg swings/leg
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats

1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats

1 set:
5 inchworms + 1 push-up each
:30 alternating spiderman stretches
:30 air squats

Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side

Every :30 x 12 sets:
1 power clean + 1 hang power clean
- Perform complex unbroken.
- Hold a challenging weight across all sets — around 60-70% of your 1-rep max.
 

5 sets:
3 false-grip ring pull-ups
3 strict muscle-ups
:10 ring dip hold (top of dip)
:10 ring dip hold (bottom of dip)
- Rest as needed between movements and sets.
- Once at the top of the muscle-up, the goal is to complete the holds back to back and unbroken.

AMRAP 20:
2-4-6-8-10, etc.
Calorie bike
Burpees
- Continue adding 2 reps to each set until the 20:00 clock is up.