- RX -
6 sets, each for time:
300-m run
100-m recovery walk

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
4 sets, each for time:
200-m run
200-m recovery walk

- MASTERS 55+ -
Same as Rx'd

Post-workout skill work
Accumulate:
10-20 low-ring L-sit muscle-ups or transitions