260823

- RX -
For time:
:30 L-sit hold
20 deadlifts (225/315 lb)
:30 L-sit hold
40 bar-facing burpees
:30 L-sit hold
20 deadlifts
:30 L-sit hold

- INTERMEDIATE -
For time:
:30 L-sit hold, one leg bent
20 deadlifts (155/225 lb)
:30 L-sit hold, one leg bent
40 bar-facing burpees
:30 L-sit hold, one leg bent
20 deadlifts
:30 L-sit hold, one leg bent

- BEGINNER -
For time:
:30 plank hold
20 deadlifts (55/75 lb)
:30 plank hold
20 burpees
:30 plank hold
20 deadlifts
:30 plank hold

- MASTERS 55+ -
For time:
:30 L-sit hold, one leg bent
20 deadlifts (155/225 lb)
:30 L-sit hold, one leg bent
40 bar-facing burpees
:30 L-sit hold, one leg bent
20 deadlifts
:30 L-sit hold, one leg bent

Post-workout skill

3 sets each for distance: 
3 broad jumps