- RX -
AMRAP 15 with a partner:
10 muscle-ups
200-m run with a partner
- One partner works and one rests during the muscle-ups.

- INTERMEDIATE -
AMRAP 15 with a partner:
10 low-ring muscle-up transitions
200-m run with a partner
- One partner works and one rests during the transitions.

- BEGINNER -
Same as Intermediate

4 sets:
:20 ring dips
:10 rest

1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side

Every 3:00 for 5 sets:
5 back squats
- Rest for the remaining time on the 3:00 clock.
- Use at least 70% of your best back squat.
- Increase load across as many sets as possible.

Every 2:00 for 7 sets:
3 push jerk
- Rest for the remaining time on the 2:00 clock.
- Use at least 60% of your best push press.
- Increase load across as many sets as possible.

4 sets:
:30 handstand walk
:30 GHD sit-up hold (parallel to the floor)
- Rest 2:00 between sets.
- Record the total distance traveled on your hands.

EMOM 10:
10 alternating single-leg squats
- Rest with the remaining time in the minute.
- If you are able to perform 10 reps smoothly and without issue, consider adding load by holding a single dumbbell.

3 x AMRAP 4
400/500-m row
200-m run
Max-distance row
- Rest 3:00 between AMRAPs.

4 sets for total time:
200-m run
400-m run
800-m run
100-m sprint
- Rest 1:00 between each distance.