1 set:
1:00 row, slow
10 PVC pass-throughs (wide grip)
5 scap pull-ups
5 elbow-to-instep/side
10 air squats

1 set:
1:00 row, moderate
10 PVC pass-throughs (moderate grip)
5 kip swings
6 alternating Samson stretch lunges
10 counterbalance plate squats

1 set:
1:00 row, fast
10 PVC pass-throughs (narrow grip)
10 kip swings
5 inchworms
10 air squats

- RX -
For time:
500-m row
30 toes-to-bars
30 overhead squats (80/115 lb)
500-m row

- INTERMEDIATE -
For time:
500-m row
20 toes-to-bars
30 overhead squats (65/95 lb)
500-m row

- BEGINNER -
For time:
300-m row
20 hanging knee raises
20 overhead squats (15/35 lb)
300-m row

- MASTERS 55+ -
For time:
500-m row
30 toes-to-bars
30 overhead squats (55/75 lb)
500-m row

Accumulate:
1:00 banded shoulder stretch/side

For time:
400-m run
40 V-ups
40 single-arm DB overhead squats (35/50 lb)
400-m run

5 sets for load:
10 close-grip bench presses

- Rest as needed and build to your heaviest set of 10.
- Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.