1 set:
:30 hops to a 10-lb plate
:30 mountain climbers
:30 up-downs to a 10-lb plate
:30 step-back lunges
:30 ground-to-overheads with a plate
- Rest :15 between movements.

1 set:
5 inchworm + push-ups
3 single leg deadlift/leg

1 set:
3 partial range of motion wall walks
3 single leg deadlift/leg

1 set:
:30 wall-facing handstand hold
3 single leg deadlift/leg

1 set:
3 wall walks

- RX -
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)

- INTERMEDIATE -
AMRAP 8:
2 wall walks
2 deadlifts (125/185 lb)

- BEGINNER -
AMRAP 8:
2 inchworm + push-ups
2 deadlifts (55/75 lb)

- MASTERS 55+ -
AMRAP 8:
2 wall walks
2 deadlifts (165/255 lb)

3 sets:
:30 couch stretch/side
:30 foam roll upper back
:30 foam roll lats/side

5 sets:
Sled push (100 ft) (50/90 lb)
Sled pull (100 ft)
1:00 sandbag hold at the chest (100/150 lb)
- Rest 2:00 between sets.

- Add the suggested weight to the sled and use a rope to pull it. Keep the rope on the sled while you push and then use it to pull the sled too. The pull should be a backpedal vs. an over-the-shoulder drag.
- Move as fast as possible on the sled push and pull.
- Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible, however, you should have to break more than once in each set.

AMRAP 8:
2 wall walks
6 DB deadlifts (50/70 lb)
- Use the two heaviest dumbbells or objects available.