Warm Up
10:00 Flow
0:00–2:00 Easy Bike or Row
2:00–5:00
2 Rounds
5 Roll and Reach
5 Dynamic Squat Stretches
5 Scap Pull Ups
5 Ring Rows
5 PVC Muscle Cleans + Shoulder Press
5 PVC Back Squats (Practice absorbing the bar to back rack after the last shoulder press)
5:00–10:00
2 Rounds
3 Inchworms + Double Push Up
3 Kipping Pull Ups + 1 Kipping Chest to Bar
3 Empty Bar Back Squats from the ground (power clean and jerk to the back rack)
Workout Prep:
2 Rounds @ 60–70%
3 Back Squats
3 Chest to Bar Pull Ups (Round 2: 1 Bar Muscle Up or scaled option)
The Dirty 30s – FREEDOM (RX):
30 Back Squats (135/95)
45 Chest to Bar
30 Back Squats (135/95)
15 Bar Muscle Ups
30 Back Squats (135/95)
(Scored by Time)
TIME CAP: 16:00
* Barbell is from the floor, not rack
INDEPENDENCE:
30 Back Squats (115/80)
30 Chest to Bar
30 Back Squats (115/80)
10 Bar Muscle Ups (or 20 Chest to Bar)
30 Back Squats (115/80)
LIBERTY:
30 Dumbbell Front Squats (light)
30 Ring Rows
30 Dumbbell Front Squats (light)
30 Jumping Pull Ups
30 Dumbbell Front Squats (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory
2-3 sets
10 Glute Ham Raises
20 Tibia Raises
-rest 1:00 between sets-