WARM UP
2:00 Easy Jog or Machine Choice
Then Into…
2 ROUNDS
10 Burpees
10 Alternating Leg Swings (each)
10 Scap Pull-Ups
5 Kip Swings
Then Into…
1-2 ROUNDS (w/ Empty or Light Bar)
5 Front Squats
5 Thrusters
100m Build-Up Run (to workout pace)
Front Squat 1×8
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Front Squat
(Score is Weight)
FREEDOM (RX)
2 ROUNDS FOR TIME
800m Run
50 Toes to Bar
25 Thrusters (115/75)
(Scored by Time)
TIME CAP: 10:00 PER ROUND/ 20:00 TOTAL
INDEPENDENCE
2 ROUNDS FOR TIME
800m Run
40 Toes to Bar
25 Thrusters (95/65)
(Scored by Time)
LIBERTY
2 ROUNDS FOR TIME
600m Run
30 Hanging Knee Raises
20 Dumbbell Thrusters (light)
(Scored by Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
2:00 Active Prayer to Cobra Stretch