- RX -
5 rounds for time:
15 KB sumo deadlift high pulls (35/53 lb)
18 box jumps (20/24 in)
21 sit-ups

- INTERMEDIATE -
5 rounds for time:
15 KB sumo deadlift high pulls (26/35 lb)
18 box jumps (20/24 in)
21 sit-ups

- BEGINNER -
5 rounds for time:
15 KB sumo deadlift high pulls (18/26 lb)
12 box jumps (16/20 in)
9 sit-ups

2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-land off of the plate
5 step-up + squat landing/leg
10 box jump + step-down (alternating step-down leg)
5 box jump + squat landing
5 box jump + slow rebound
5 box jumps
 

Post-workout:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
- Rest as needed

3 sets:
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right