2 sets:
5 inchworms
10 banded pull-aparts
5 cobra stretch to down dog
10 banded pass-throughs
5 push-ups or hand-elevated push-ups

1 set:
500-meter row

Pre-workout
On a 10:00 clock:
Handstand practice

- RX -
For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row

- INTERMEDIATE -
Forr time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row

- BEGINNER -
For time:
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row

- MASTERS 55+ -
For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row

1 set:
:45 doorway pec stretch/side
:45 lacrosse-ball chest/side

For time:
20 hand-release push-ups
1,000-m run
20 hand-release push-ups
750-m run
20 hand-release push-ups
500-m run

5 sets:
Front-rack walking lunges (50 ft)

- Start on the lighter side and increase across sets to find the heaviest load possible to safely perform the 50-ft effort.
- Rest 2-3 minutes between attempts.
- Challenge yourself by experimenting with different objects (i.e. dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc.).