FREEDOM (RX’D)
Teams of 2:
300/240 Calorie Air Bike (or
400/320 Calorie Bike Erg)
One partner must always be doing
a Dumbbell Farmer Hold (50s/35s).
Switch on the bike as desired.
(Score by Time)
(KG conv: 22.5/15 DBs)

RING MUSCLE-UPS/STRICT PULLUPS:
Full details in Friday’s notes below
WORKOUT - CARDINALS
FREEDOM (RX’D)
15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees
(Score by Time)
(KG conv: 60/42.5)

 POWER CLEAN & JERK
FLUSH CYCLING (C&J)
Every 1:00 (8:00)
2 Power Clean and Push Jerks
(singles) @ RPE 5–6
WORKOUT - TIGERS
FREEDOM (RX’D)
2 Rounds
800m Run
50 Kettlebell Swings (53/35)
(Score by Time)

DEADLIFT
Build up to a 1RM Deadlift
WORKOUT - DODGERS
FREEDOM (RX’D)
50/40 Calorie Air Bike
25 GHDs (or V-Ups)
50 Dumbbell Box Step Ups (35/25)
(20”)
25 GHDs (or V-Ups)
50/40 Calorie Air Bike
(Score by Time)

SHOULDER PRESS
Build up to a 1RM Shoulder Press
WORKOUT - RED SOX
FREEDOM (RX’D)
Every 5:00 (3 sets)
75 Double Unders
25 Push Ups
50 Double Unders
15 Dumbbell Bench Press (50s/35s)
(Score by Time each set)

BACK SQUAT
Build up to a 1RM Back Squat
WORKOUT - “JACKIE”
FREEDOM (RX’D) - “JACKIE”
1000m Row
50 Thrusters (45/35)
30 Pull Ups
(Score by Time)
(KG conv: 20/15)

FREEDOM (RX’D)
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 1000m
Bike Erg or 16x50ft Shuttle Run)
Partner 2: AMRAP
50ft DB Farmer Carry (70s/50s)
5 Burpee Box Get Overs (48/42) (or
8 Burpee Box Get Overs @ 30/24)

 CYCLING (SNATCH)
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1
Snatch Balance @ RPE 7
WORKOUT - LIME GREEN
FREEDOM (RX’D)
6 Rounds
3 Wall Walks
9 Overhead Squats (95/65)
12 Pull Ups
(Scored by Time)

 DEADLIFT
Every 3:00 × 3 sets
2 Deadlifts @78-82%
WORKOUT - TURQUOISE
FREEDOM (RX’D)
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking
Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-

 SHOULDER PRESS
Every 3:00 × 3 sets
2 Shoulder Press @78-82%
WORKOUT - PISTACHIO
FREEDOM (RX’D)
Every 2:00 (16:00)
15/12 Calorie Row
100m Run or 5x50ft Shuttle Run
(Scored by Time each set)