1 set:
10 alternating Spiderman stretches
10 alternating scorpion stretches
10 leg swings/leg (front and back)

1 set:
10 alternating plank reach-throughs
10 single-arm single-leg kettlebell deadlifts/leg

1 set:
10 up-downs
10 single-arm kettlebell swings/arm (shoulder height)

1 set:
10 burpees
10 kettlebell swings (American swings)

Burpee pull-up | progression
10 kip swings // Keep the body tight and imagine you are shaking the bar back and forth.m3 kip swings + 3 kips // Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps.
5 kipping pull-ups // Keep the legs straight throughout the swing and push away on the descent.
3 burpee + strict pull-ups // Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets over the bar (note that this will be faster, but might cause burnout more quickly).
3 burpee + kipping pull-ups // Jump up to the bar, reset into a kip, and move through the full range of motion (note that this is slower, but may allow athletes to last longer).

- RX -
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
- Pull-up bar 6 inches from fingertips with arms overhead.

- INTERMEDIATE -
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
- Pull-up bar 1 inch from fingertips with arms overhead.

- BEGINNER -
1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
- Pull-up bar between forearm and elbow with arms overhead.

- MASTERS 55+ -
1-2-3-4-5-6-7-8-9-10 reps for time of:
Kettlebell swings (35/53 lb)
Burpee pull-ups

Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold

1 set:
200-m cooldown walk
1:00 foam roll quadriceps
:30 foam roll lats/side

1-2-3-4-5-6-7-8-9-10 reps for time of:
Alternating DB snatches (35/50 lb)
Burpee to a target (12 in)