EVERY 3:00 (3 SETS)

No strength

10:00 EMOM

10 Box Squats (building)

*Start light and build to a moderate weight

WORKOUT – Hi, My Name is Steve

MIN 1 - 1 Squat Clean + 1 Front Squat (building)

For Time (in a Team of 3)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

 FREEDOM (RX):
5 SETS FOR 3:00
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)

10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work

Freedom (Advanced):
Handstand Walk or Freestanding Handstand Hold

Independence (Intermediate):

FREEDOM (RX):
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
(Score is Time)
-Rest Until 15:00 mark then complete Part 2-

FREEDOM (RX):
"GRACE"
FOR TIME
30 Clean & Jerks (135/95)
(Score is Time)
(KG conv: 60/42.5)
-Rest until the 10:00 mark, then Complete Part 2-
 FREEDOM (RX):
EVERY :30 FOR 10:00

ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)

Mini Pump - Lower Pull and Core
4 sets
6 Deadlift @ RPE 7/10
15 Weighted Hip Thrust @ RPE 8/10
10 Jefferson Curls @ RPE 7/10
10 Strict Toes to Bar

-rest 2:00 between sets-
WORKOUT – Cannonball!

Bench Press
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight)
WORKOUT – Ice Cold Lemonade
FREEDOM (RX'D)
2 ROUNDS FOR TIME
50 GHDs (or V-Ups)
50 Box Step Ups (24/20)
50 Push Ups
(Scored by Time)