- RX -
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups

- INTERMEDIATE -
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (105/155 lb)
20 overhead squats
5 muscle-ups

- BEGINNER -
For time:
30 burpee box-overs (16/20 in)
20 deadlifts (75/115 lb)
10 overhead squats
5 low ring foot-assisted muscle-ups

1 set:
30 jumping jacks
10 alternating elbow to instep
10 alternating scorpion stretches
10 alternating box step-ups (20/24 in)

1 set:
10 burpees
10 good mornings (empty barbell)
10 alternating box step-ups (20/24 in)

2 sets:
10 deadlifts (empty barbell)
5 burpee box jump overs (20/24 in)
- Rest 1:00 between sets.

Accumulate: 1:00 couch stretch/side 1:00 quad foam roll/side 1:00 press-up hold

For time:
40 burpee broad jumps (4 ft)
30 DB deadlifts (35/50 lb)
20 single-arm DB overhead squats
10 DB devils presses
- Use two DBs for the deadlifts and devils presses.
- Use one DB for the overhead squats.

4 sets:
25 seated leg raises
5 L-pull-ups
5 wall walks
- On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels off the ground.
- It's OK if you have to break the L-pull-ups into a couple of sets. Try to keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
- On the wall walks, control the descent of the movement. Don't just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.

Every 5:00 x 3 rounds:
800-m run
then...
Every 3:00 x 5 rounds:
400-m run
- Finish the 800-m runs in 3:30-4:30.
- Finish the 400-m runs to 1:30-2:30.
- Rest with any remaining time on the clock.