2 sets:
:30 jumping jacks
:30 mountain climbers
10 PVC pass-throughs
5 inchworm + push-ups
10 counterbalance plate squats

- RX -
AMRAP 10:
4 squat cleans (125/185 lb)
12 pull-ups

- INTERMEDIATE -
AMRAP 10:
4 squat cleans (105/155 lb)
9 pull-ups

- BEGINNER -
AMRAP 10:
3 DB hang power clean + front squats (15/25 lb)
7 jumping pull-ups

- MASTERS 55+ -
AMRAP 10:
4 squat cleans (95/135 lb)
12 pull-ups

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

AMRAP 10:
6 double-DB squat cleans (35/50 lb)
12 alternating double-DB renegade rows

Straight into...

EMOM 10:
Min. 1 | 3 DB hang power cleans for speed
Min. 2 | 3 broad jumps for distance

3 sets:
10 skin-the-cats (on rings)
:30 plank hold (on hands)
10 strict ring dips
:30 plank hold (on forearms)
- Rest 2:00-3:00 between sets.

- Watch the skin-the-cat progression if you are unfamiliar with the movement.
- Scale the ring dips by placing one or two feet on the ground to help assist the movement.