Deadlifts. Light, with good form.

Advanced

5 rounds

10 deadlifts #95

200m run

Intermediate

4 rounds

10 deadlifts #65

200m run

Beginner

3 rounds

10 deadlifts #45

200m run

Use the sumo stance if your belly prevents a proper set up.

Advanced

100 foot walking lunge

20 push ups

20 double unders

20 knees to elbows

5 beginner rope climbs

20 box jumps

20 overhead squats #65

20 pull ups

20 knees to elbows

Intermediate

50 foot walking lunge

15 push ups

15 double or single unders

15 knees to elbows

5 beginner rope climbs

15 box jumps or step ups

15 overhead squats #45

15 pull ups or progressions

15 knees to elbows

Beginner

25 foot walking lunge

10 push ups

10 single unders

10 knees to elbows

5 beginner rope climbs

10 step ups

10 overhead squats #15-25

10 pull up progressions

10 knees to elbows

Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.