- RX -
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs

- INTERMEDIATE -
AMRAP 10:
12 box jumps (20/24 in)
1 rope climb

- BEGINNER -
AMRAP 10:
10 box jumps (16/20 in)
3 pull-to-stands

1 set:
400-m run (easy pace)

25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump

1 set:
200-m run (moderate pace)

3 rounds for quality:
5 scap pull-ups
10 plank shoulder taps (R/L) to down dog
10 bootstrappers

200-m run FAST/STRIDE

Post-workout:
3 sets:
:30 V-ups
- Rest 1:00

1 set:
1:00 elevated pigeon pose (on box if needed)/side
:30 forearm stretch on wall/side