- RX -
For time:
400-m run

- INTERMEDIATE -
Same as RX'd

- BEGINNER -
Same as RX'd

1 set:
400-m run (easy pace)

25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump

1 set:
200-m run (moderate pace)

Post-workout:
On a 10:00 clock:
Ring muscle-up practice:
Ring support hold
Kneeling false grip ring rows
Kneeling muscle-up transitions
Low-ring practice
Kipping muscle-up practice

1 set:
:30 seated pike stretch
:30 figure-4 stretch/side

Workout:

Same as RX'd

Skill work:
On a 10:00 clock:
Handstand walk practice
- Beginner: Pike handstand shoulder taps
- Intermediate: Back-to-wall handstand shoulder taps
- Advanced: Handstand walks