1 set:
5 inchworm + push-ups
5 over/under-the-fence/direction
100-meter jog

1 set:
5 push-ups from the knees
5 elbow-to-instep/leg
100-meter run (faster)

1 set:
5 push-ups
:20 Samson stretch/leg

– RX –
3 rounds for time:
21 push-ups
12 hang power cleans (95/135 lb)
800-m run

– INTERMEDIATE –
3 rounds for time:
15 push-ups
12 hang power cleans (65/95 lb)
800-m run

– BEGINNER –
3 rounds for time:
12 push-ups from the knees
9 hang power cleans (35/45 lb)
400-m run

– MASTERS 55+ –
3 rounds for time:
21 push-ups
12 hang power cleans (65/95 lb)
800-m run

Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.

1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side

21-15-9 reps for time of:
Single-DB thrusters (35/50 lb)
Up-downs to a target (6 in)