1 set:
1:00 bike or row
5 inchworm + push-ups
5 over/under-the-fence/direction

1 set:
1:00 bike or row
10 alternating plank shoulder taps
5 elbow-to-instep/leg

1 set:
5 push-ups (from the knees as needed)
:20 Samson stretch/leg

Accumulate:
1:00 banded shoulder stretch/side

- RX -
AMRAP 8:
5 hang power cleans (105/155 lb)
5 strict handstand push-ups

- INTERMEDIATE -
AMRAP 8:
5 hang power cleans (75/115 lb)
3 handstand push-up negatives

- BEGINNER -
AMRAP 8:
5 hang power cleans (35/45 lb)
5 dumbbell shoulder presses (15/20 lb)

- MASTERS 55+ -
AMRAP 8:
5 hang power clean (65/95 lb)
5 DB shoulder presses (20/35 lb)

Post-workout
4 rounds:
Dumbbell overhead walking lunges (50 ft)
- Rest 1:00 between rounds.

AMRAP 8:
8 DB hang power cleans (35/50 lb)
5 strict handstand push-ups
- Use two dumbbells.
- Substitute pike push-ups if no wall space is available.

For time:
400-meter sled drag (25/45 lb)
400-meter sled push

- Plan for around 15 minutes for this workout.
- Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
- For both movements, the weight should allow for a smooth, steady pace across the entire effort. You may have to stop 2-3 times, but go unbroken if you can!