2 sets:
10 leg swings/leg
10 alternating box step-ups
:10 single-arm plank hold/side
5 push-ups
5 scap pull-ups
10 ring rows or 1-5 strict pull-ups

– RX –
For time:
5 rounds:
12 alternating box step-ups (20/24 in)
6 bar muscle-ups

– Rest 2:00

5 rounds:
12 alternating box step-ups (20/24 in)
3 wall walks

– INTERMEDIATE –
For time:
5 rounds:
12 alternating box step-ups (20/24 in)
4 jumping bar muscle-ups

– Rest 2:00

5 rounds:
12 alternating box step-ups (20/24 in)
2 wall walks

– BEGINNER –
For time:
3 rounds:
12 alternating box step-ups (12/20 in)
6 jumping pull-ups

– Rest 2:00

3 rounds:
12 alternating box step-ups (12/20 in)
3 inchworms + push-up

2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side

For time:
5 rounds:
12 walking lunge steps
6 double-dumbbell devils presses (35/50 lb)

– Rest 2:00

5 rounds:
12 walking lunge steps
3 wall walks