1 set:
:40 inchworms with a push-up + lateral hop
:40 alternating deep lunge + twists
:40 lateral up-downs over a line
:40 mountain climbers
:40 lateral burpees over a line
- Rest :20-:30 between movements.

- RX -
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
- Rest 2:00 between rounds.

- INTERMEDIATE -
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
- Rest 2:00 between rounds.

- BEGINNER -
4 x AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups
- Rest 2:00 between rounds.

- MASTERS 55+ -
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
- Rest 2:00 between rounds.

1 set:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead

4 x AMRAP 4:
3 DB hang power cleans (35/50 lb)
6 DB shoulder-to-overheads
9 burpees over the DBs
12 DB bent--over rows
- Use two dumbbells.
- Rest 2:00 between rounds.