Warm Up
Movement Prep/Activation:
8:00 AMRAP
200m Easy Row
5 Inchworms
5 Up Downs over Bar
10 Bird Dogs
10 Cat Cows
Workout Prep:
1 Set
4 Burpee Over Rower
5/4 Cal Row

Fitness in 100 Words – FREEDOM (RX)
As few sets as possible to finish (max 8 sets)
AMRAP 2:00
75 Lateral Burpee Over Bar
100/80 Calorie Row
-rest 1:00 between sets-
(Scored by Total Time)

INDEPENDENCE:
As few sets as possible to finish:
AMRAP 2:00
60 Lateral Burpee Over Bar
80/64 Calorie Row
-rest 1:00 between sets-

(Scored by Total Time)

Gymnastics: Chest to Bar Pull-ups/Bar Muscle-Ups
Level 1:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 6-8 Butterfly Small Circles
Level 2:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
Perform one set of Max Unbroken Bar Muscle Ups (as soon as you lose quality technique, stop. Max amount: 15 reps)
– Rest 2 minutes, then:
6 min EMOM:
Min 1: 30 Sec Row @ 5k pace
Min 2: 40% of AMRAP unbroken Bar Muscle Ups
(No minute 3. Repeat minutes 1 and 2 for 3 rounds)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Hamstring Foam Roll
1:00 Pigeon Stretch (each leg)

Warm Up

Movement Prep/Activation:
7:00 AMRAP
4x50ft Shuttle Runs
10 Banded Pass Throughs
5 Dynamic Squat Stretches
10 Cossack Squats
4 PVC – empty bar Muscle Snatch
4 PVC – empty bar Overhead Squats
-into-
2:00
Build up to opening weight

Workout Prep:
1 Set
5 Wall Balls
4 Shuttle Runs
6 V-Ups
Rest :45

Power Snatch + Overhead Squat 10×4

CYCLING (SNATCH)
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7

Constantly Varied – FREEDOM (RX)
25x50ft Shuttle Runs
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
25x50ft Shuttle Runs
(Scored by Time)

INDEPENDENCE:

25x50ft Shuttle Runs

50 Wall Balls (14/10)

50 Alternating V-Ups

50 Wall Balls (14/10)

25x50ft Shuttle Runs

(Scored by Time)

Cool Down

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

1:00 Lat Foam Roll (each side)
1:00 Mid to Upper Back Foam Roll

Warm Up

Movement Prep/Activation:

Banded 7s

-into-

Every 1:00 (5:00)

10-second Air Bike

10 Single Unders

5 light Single Arm Dumbbell Push Press (each)

Workout Prep:
1 Set

5/4 Cal Bike

10 Double Unders

5 Dumbbell Push Press

Home Improvement – FREEDOM (RX)

4 sets:

25/20 Calorie Air Bike

75 Double Unders

15 Dumbbell Push Press (50s/35s)

-rest 2:00 between sets-

(Scored by Time)

INDEPENDENCE:
4 sets:

20/15 Calorie Air Bike

60 Double Unders

15 Dumbbell Push Press (35s/25s)

-rest 2:00 between sets-

Gymnastics: Handstand Push Ups

Level 1:

9 min EMOM:

Min 1: 12 Double DB Seated Strict Press with legs extended

Min 2: 20-30 sec Double DB Overhead Hold with legs extended

Min 3: Rest

Level 2:

9 min EMOM:

Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)

Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)

Min 3: Rest

Level 3:

9 min EMOM:

Min 1: AMRAP Strict HSPUs to floor in 30 sec

Min 2: AMRAP unbroken Strict HSPUs to 2″ riser in 30 sec

Min 3: Rest

Cool Down

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

1-3 minutes of Hamstring Foam Roll

2 Sets

1:00 Pigeon Stretch (each leg)

*:30 rest between each leg.

_{Warm Up}

_{Movement Prep/Activation:}

_{2:00 Machine}

_-into-

_{8:00 AMRAP}

_{10 Banded Pull Aparts}

_{5 Dynamic Squat Stretch}

_{3 Front Squats with empty bar}

_{3 Push Press with empty bar}

_{3 Thrusters with empty bar}

_{6 Ring Rows or 3–5 Pull Ups}

_{Workout Prep:
2 Sets
3 Thrusters (build in weight)
3 Chest to Bar Pull Ups
-rest :60-}

_{Freedom – Open 13.5}

_{AMRAP (For As Long As Possible)}

_{3 Rounds}

_{15 Thrusters (95/65)}

_{15 Chest to Bar Pull Ups}

_{If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.}

_{If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.}

_{If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.}

_{(Scored by Rounds + Reps)}

_{INDEPENDENCE – 13.5 Open}

_{AMRAP 4:00 (until failure)}

_{3 Rounds}

_{15 Thrusters (75/55)}

_{15 Pull Ups}

_{(Scored by Rounds + Reps)}

_{Gymnastics: Toes to Bar}

_{12 minute EMOM of:}

_{Level 1:}

_{Minute 1: 5-8 Arch to Hollow on Bar with Legs together}

_{Minute 2: 5-8 Arch to Knee Tuck (same arch position but now tucking knees in the kip swing – focus on perfect positions without a double sway)}

_{Minute 3: 10 Anchored Seated Toes to Bar Compressions}

_{Minute 4: Rest minute}

_{Level 2:
12 minute EMOM of:
Minute 1: 5-8 Toes to Bar (or Knee Raises)
Minute 2: 8-15 Arch to Knee Raises
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute}

_{Level 3:
3 sets of:
15 second L-Sit on Parallettes
rest 30 seconds
60 second AMRAP of Toes to Bar
Rest 2:15 minutes between sets (start next rounds at minute 4 and 8)}

_{Cool Down}

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

_{1-3 minutes of Calf Foam Roll}

_{2 Sets}

_{1:00 Frog Stretch}

_{*1:00 rest between each set.}