1 round:
:10 jumping jacks
:30 underhand tosses
:10 jumping jacks
:30 bounce passes
:10 jumping jacks
:30 chest passes
:10 jumping jacks
:30 side tosses, right
:30 side tosses, left
:10 jumping jacks
:30 overhead throws
:10 jumping jacks
:30 squat + throws

- RX -
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-cal bike
- Step down from the box.

- INTERMEDIATE -
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (55/75 lb)
24 overhead squats (55/75 lb)
24 knees-to-elbows
24-cal bike
- Step down from the box.

- BEGINNER -
AMRAP 20 with a partner:
24 box step-overs (12/20 in)
24 hang power snatches (35/45 lb)
24 overhead squats (35/45 lb)
24 hanging knee raises
24-cal bike
- Step down from the box.

- MASTERS 55+ -
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (45/65 lb)
24 overhead squats (45/65 lb)
24 hanging knee raises
24-cal bike
- Step down from the box.
- Step or jump up onto the box.

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves

AMRAP 20 with a partner:
24 object jump-overs
24 alternating DB power snatches (35/50 lb)
24 single-arm DB overhead squats
24 lying knees-to-elbows
24 DB clean and jerks
- Use one dumbbell for the snatches and overhead squats.
- Use two dumbbells for the clean and jerks.

3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 L-sit hold

- Keep 30-second intervals to 3 sets or less.
- Scale the plank holds by walking your feet forward, making your body more upright.
- Scale the L-sit hold by bringing the knees closer to your chest.