Warm Up
7:00 Flow
2 Rounds:
30-second Machine
4 World’s Greatest Stretch (each side)
-into-
2 Rounds:
3 PVC Muscle Cleans
3 PVC Front Squats
3 PVC Tall Cleans
-into-
3 Squat Cleans (empty bar)
Workout Prep:
2 Rounds @ 60–70%
4 Wall Balls
1 Wall Walk
• Lock in movement standards
• Confirm pacing strategy (use the clock)
Squat Clean 6×2
Every 2:00 × 6 sets
2 Squat Cleans (singles) @ 78–80% OR RPE 8
Clafoutis – FREEDOM (RX):
10 Rounds
15 Wall Balls (20/14)
3 Wall Walks
(Scored by Time)
TIME CAP: (18:00)
INDEPENDENCE:
10 Rounds
15 Wall Balls (14/10)
2 Wall Walks
LIBERTY:
10 Rounds
10 Wall Ball Thrusters (light)
3 Inchworms (or 25ft Bear Crawl)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Foam Roller Angels
*Rest as needed between movements.
Optional Accessory
3-4 sets
12 GHD Hip Extension (or 15 Supermans)
15 Russian Kettlebell Swings @ RPE 7/10
-rest 1:00- between sets-