- RX -
AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups

AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups

AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups

- Rest 1:00 between AMRAPs.

- INTERMEDIATE -
AMRAP 5:
6 alternating single-leg squats
30 double-unders
15 ring rows

AMRAP 5:
6 alternating single-leg squats
30 double-unders
12 pull-ups

AMRAP 5:
6 alternating single-leg squats
30 double-unders
9 chest-to-bar pull-ups

- Rest 1:00 between AMRAPs.

- BEGINNER -
AMRAP 5:
10 alternating backstep lunges
30 double-unders
15 jumping pull-ups

AMRAP 5:
10 alternating backstep lunges
30 double-unders
12 ring rows

AMRAP 5:
10 alternating backstep lunges
30 double-unders
9 banded strict pull-ups

- Rest 1:00 between AMRAPs.

Dynamic warm-up | 5:00

1 set:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating back-step lunges
:30 ring rows (moderate difficulty)

1 set:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating back-step lunges
:30 ring rows (hard difficulty)
 

1 set:
:30 calf stretch/leg
:30 scorpion stretch/arm
:30-1:00 banded lat stretch/arm