1 set:
:30 single-unders
:10 rest
:20 mountain climbers
:10 rest
10 air squats, short pause in the bottom

1 set.
:30 single-unders or alternating-step jump rope
:10 rest
:20 Spiderman and reach
:10 rest
10 Kang squats

1 set
:15 double-unders or attempts
:10 rest
:15 double-unders or attempts
:10 rest
:10 single-leg mountain climbers, right
:05 rest
:10 single-leg mountain climbers, left
:10 rest
10 single-dumbbell good mornings, slow

- RX -
For time with a partner:
800-m run

then...

10 rounds of:
10 double-DB power cleans (35/50 lb)
30 double-unders

then...

800-m run

- Partners perform the runs together and then alternate full rounds of the 10-round couplet.

- INTERMEDIATE -
For time with a partner:
800-m run

then...

10 rounds of:
10 double-DB power cleans (20/35 lb)
30 double-unders

then...

800-m run

- Partners perform the runs together and then alternate full rounds of the 10-round couplet.

- BEGINNER -
For time with a partner:
400-m run

then...

6 rounds of:
10 double-DB power cleans (10/15 lb)
20 single-unders

then...

400-m run

- Partners perform the runs together and then alternate full rounds of the 6-round couplet.

- MASTERS 55+ -
For time with a partner:
800-m run

then...

10 rounds of:
10 double-dumbbell power cleans (20/35 lb)
20 double-unders

then...

800-m run

- Partners perform the runs together and then alternate full rounds of the 10-round couplet.

2 rounds:
1:00 calf foam roll/side
1:00 quad foam roll/side

Same as Rx'd

1 set:
:30 single-unders
:10 rest
:20 mountain climbers
:10 rest
10 air squats, short pause in the bottom

1 set.
:30 single-unders or alternating-step jump rope
:10 rest
:20 Spiderman and reach
:10 rest
10 Kang squats

1 set
:15 double-unders or attempts
:10 rest
:15 double-unders or attempts
:10 rest
:10 single-leg mountain climbers, right
:05 rest
:10 single-leg mountain climbers, left
:10 rest
10 single-dumbbell good mornings, slow

- RX -
For time with a partner:
800-m run

then...

10 rounds of:
10 double-DB power cleans (35/50 lb)
30 double-unders

then...

800-m run

- Partners perform the runs together and then alternate full rounds of the 10-round couplet.

- INTERMEDIATE -
For time with a partner:
800-m run

then...

10 rounds of:
10 double-DB power cleans (20/35 lb)
30 double-unders

then...

800-m run

- Partners perform the runs together and then alternate full rounds of the 10-round couplet.

- BEGINNER -
For time with a partner:
400-m run

then...

6 rounds of:
10 double-DB power cleans (10/15 lb)
20 single-unders

then...

400-m run

- Partners perform the runs together and then alternate full rounds of the 6-round couplet.

- MASTERS 55+ -
For time with a partner:
800-m run

then...

10 rounds of:
10 double-dumbbell power cleans (20/35 lb)
20 double-unders

then...

800-m run

- Partners perform the runs together and then alternate full rounds of the 10-round couplet.

2 rounds:
1:00 calf foam roll/side
1:00 quad foam roll/side

Same as Rx'd