Warm Up
2:00 Easy Machine
-into-
3 Rounds
10 Scap Pulls (rings or bar)
4 Lunge Matrix (each)
10-second Dead Hang
10 Alternating V-Ups

Workout Prep:
1 Round:
20-second Moderate Machine
4 Sit-Ups
4 Step-Back Lunges

Gymnastics: Ring Muscle Ups / Strict Pull-ups
Level 1:
False Grip Ring Pull Ups: 3 sets of as many reps as possible until perfect form is lost. Rest 1 minute between sets. Elevate feet if able.
+
12min EMOM:
Min 1: 8 Single Arm DB Row/per arm
Min 2: Max Chin Over Ring Hold (30 sec cap)
Min 3: 6-8 Hanging Scap Circles in each direction
Min 4: Rest minute

Level 2:
EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to shoulder
+
12min EMOM:
Min 1: 2 Complexes of: 2 Ground Assisted Jumps with Hip Drive + 2 Ground Assisted Ring Turnovers
Min 2: Rest minute
Min 3: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups
Min 4: Rest minute

Level 3:
EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to shoulder
+
Perform one AMRAP unbroken set of Ring Muscle Ups
+
8 min EMOM of:
Odd: 30 Sec Row @ 5k effort
Even: 50% of AMRAP unbroken Ring Muscle Ups
(If you performed 8 unbroken ring muscle ups, you will now do 4 every even minute)

Gazpacho – FREEDOM (RX):
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Step Back Lunges
1:00 Rest
(Score by Total Reps each set)

INDEPENDENCE:
No Change to Workout

LIBERTY:
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Box Step Ups
1:00 Rest

Warm Up
2 Rounds
1:00 Easy Bike
10 Glute Bridges
10 Deadbugs
10 Box Step Ups
5 Ring Rows
5 Empty Bar Deadlifts

Workout Prep:
3 sets:
4 Wall Balls
3 Pull Ups
2 Power Snatch (build in weight)

Warm Up
9:00 AMRAP
30-second Easy Air Bike
10 Cossack Squats
4 Up Downs
10 Alternating Step Back Lunges
3 Empty-Bar Back Squats

Workout Prep:
2 sets
10-second Air Bike (build in pace)
Set 1: 2 Burpee to Bar
Set 2: 2 Burpee Box Jump Overs
-rest 30-seconds-

Back Squat 3×5
Every 2:00 × 3 sets
5 Back Squats @60%

Minestrone – FREEDOM (RX):
25/20 Calorie Air Bike
25 Burpees
25/20 Calorie Air Bike
-at 8:00-
25/20 Calorie Air Bike
20 Burpee to Bar (6in)
25/20 Calorie Air Bike
-at 16:00-
25/20 Calorie Air Bike
15 Burpee Box Jump Over (24/20)
25/20 Calorie Air Bike
(Score is Time for each set)

INDEPENDENCE:
20/16 Calorie Air Bike
25 Burpees
20/16 Calorie Air Bike
-at 8:00-
20/16 Calorie Air Bike
20 Burpee to Bar (6in)
20/16 Calorie Air Bike
-at 16:00-
20/16 Calorie Air Bike
15 Burpee Box Jump Over (20/16)
20/16 Calorie Air Bike

(Score is Time for each set)

Warm Up
2 Rounds:
30-second Easy Bike
20 Single Unders
3 Clean Deadlifts
3 Hang Muscle Cleans (PVC/empty bar)
3 Front Squats (PVC/empty bar)
3 Push Press (PVC/empty bar)
3 Up Downs

Workout Prep:
3 sets
3 Dumbbell Push Press (build in weight)
10 Double Unders
-rest 30-seconds-

Power Clean & Push Jerk 8×1
Every 1:00 (8:00)
1 Power Clean + Push Jerk @ RPE 5-6

Chicken Noodle Soup – FREEDOM (RX):
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
63-54-45-36-27-18
Double Unders
(Scored by Time)

INDEPENDENCE:
21-18-15-12-9-6
Dumbbell Push Press (35s/25s)
42-36-30-24-18-12
Double Unders

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Sets
1:00 Leaning Tricep Stretch (each side)
1:00 Banded Wrist Mobilization
*Rest as needed between sides, movements and sets.

Warm Up
8:00 AMRAP
45-second Machine
5 Dynamic Squat Stretches
10 Banded or PVC Pass Throughs
10 Scap Pull Ups or Ring Rows
5 Burpee Air Squats
5 Strict Press (empty bar)
5 Front Squats (empty bar)

Workout Prep:
3 sets
2 Front Squats (empty bar)
2 Thrusters (empty bar)
Set 1: 3 Toes to Bar
Set 2: 3 Chest to Bar
Set 3: 1 Bar Muscle Up
-rest :30-

Warm Up
2 Rounds
1:00 Easy Bike
10 Glute Bridges
10 Deadbugs
8 Box Step Ups
8 Empty Bar Deadlifts

Workout Prep:
3 sets
10-second Air Bike (each/ practice switching on and off)

Warm Up
6:00 AMRAP
30-second Easy Machine
10 Box Step Ups
10 Glute Bridges
10 Banded Good Mornings
10 Scap Pull Ups or Ring Rows
-then barbell (hinge → pull):
2 Rounds
5 Snatch Grip Deadlifts (empty bar)

Workout Prep:
2 sets
2 Box Jumps (build in height)
4 Kettlebell Swings (build in weight)
10 Double Unders
-rest :30-

Warm Up
2 Rounds
1:00 Easy Row
8 Ring Rows
10 Banded or PVC Pass Through
5 Hand Release Push Ups

Workout Prep:
1 Round
5/4 Calorie Row
4 GHD
4 Dumbbell Bench Press

Gymnastics Open Prep (Bar Muscle Ups)

Level 1:
Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into
Part B: 12min EMOM:
Min 1: 8 Bent Over Barbell Rows
Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest to bar hold if 30 seconds is attainable)
Min 3: 8-12 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute

Level 2:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms
Min 2: Rest minute
Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 4: Rest minute
Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the “3-position complex”

Level 3:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 12/9 Calorie Ski (or Row)
Min 2: 30 Second Max Bar Muscle Ups (cap of 6 per minute)
Min 3: 12/9 Calorie Row
Min 4: 30 Second Max Bar Muscle Ups

Warm Up
2 Rounds
5 Dynamic Air Squat
10 Glute Bridges
10 Single Arm Suitcase Dumbbell Deadlifts (each/light)
3 Inchworms with Double Push Up
-then barbell:
2 Rounds
3 Empty Bar Back Squats
3 Tempo Back Squats (3 sec down)

Workout Prep:
2 sets
5 Air Squats
2 Single Arm Devil Press (light)
-rest 30 seconds