Pre-workout:

4 sets:

:40 alternating single-leg squats

- Rest :20

RX

For Time (14 Min. Cap):

50 air squats

27 ring dips

50 air squats

21 ring dips

50 air squats

15 ring dips

50 air squats

9 ring dips

INTERMEDIATE

For Time:

50 air squats

21 ring dips

50 air squats

15 ring dips

50 air squats

9 ring dips

50 air squats

3 ring dips

BEGINNER

For Time:

30 air squats

15 jumping ring dips

30 air squats

12 jumping ring dips

30 air squats

9 jumping ring dips

30 air squats

6 jumping ring dips

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side