- RX -
For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (95/135 lb)

- INTERMEDIATE -
For time:
1000 meter row
then, 5 rounds:
15 pull-ups
7 push jerks (75/115 lb)

- BEGINNER -
For time:
1000 meter row
then, 5 rounds:
10 jumping pull-ups
7 push jerks (55/75 lb)

1 set:
:30 row (easy pace)
:30 alternating Samson stretch
:30 ring rows

1 set:
:30 row (moderate pace)
:30 push-up to down dog
:30 jumping pull-ups

1 set:
:30 row (moderate pace)
:30 plank hold
:30 pull-ups

1 set:
:30 row (fast pace)
:30 push-ups
:30 pull-ups
 

Accumulate:
1:00 foam roll upper back
1:00 foam roll lower back
1:00 active hang

For time:
1000-m run
then, 5 rounds:
25 DB renegade rows
7 DB push jerks