- RX -
3 rounds for time:
20 sumo deadlift high pull (55/75 lb)
30 walking lunges
40-ft handstand walk

- INTERMEDIATE -
3 rounds for time:
10 sumo deadlift high pull (55/75 lb)
30 walking lunges
20 alternating shoulder taps (against the wall)

- BEGINNER -
3 rounds for time:
10 sumo deadlift high pull (35/45 lb)
20 walking lunges
20 alternating plank shoulder taps

1 set:
15 jumping jacks
15 unweighted good mornings
5 up-downs + jump
10 walking lunge steps (slow)

1 set:
15 jumping jacks
10 empty bar good mornings
5 burpees (no jump)
10 walking lunge steps (moderate)

1 set:
15 jumping jacks
10 sumo stance empty bar good mornings
5 burpee + jump
10 walking lunge steps (fast)

1 set:
1:00 pigeon pose/side

3 rounds for time:
20 single-arm DB sumo deadlift high pulls (20/30 lb)
30 walking lunges
40-ft handstand walk
- Use one DB and switch arms as needed.