
WARM-UP -
2:00 Machine
-into-
8:00 AMRAP
5 Up Downs
3 Worlds Greatest Stretch
(each)
10 Glute Bridges
5 Dumbbell Suitcase Deadlift
9each)
5 Hang Single Dumbbell
Hang Power Cleans and Jerk
(each)
WORKOUT PREP -
3 sets:
3 Dumbbell Deadlifts
2 Dumbbell Hang Power
Cleans
1 Dumbbell Shoulder to
Overhead
-build in weight each set
WORKOUT - Legion
Freedom (RX’d)
3 Rounds
21 Dumbbell Deadlifts
(50s/35s)
15 Dumbbell Hang Power
Cleans (50s/35s)
9 Dumbbell Shoulder to
Overhead (50s/35s)
(KG conv: 22.5/15 DBs)
GYMNASTICS: Ring Muscle-
ups / Strict Pull-ups
Strength Option:
4 ROUNDS
:30 Work/:30 Rest of
Ring Support Tuck Ups
*Work as much as possible
within the allotted time frame
but STRESS quality over
quantity. The modified option
is knee raises with hands-on
boxes.
THEN
3 x max strict pull-ups (leave
1 or 2 in the tank). Rest 1 min
between. (Liberty: max ring
rows)
-----
Conditioning Option:
10 min EMOM
Odd minute: 2-3 sets of 1
Ring Muscle Up into 1 Ring
Dip [try to string the sets
together].
Even Minute: 10 Ring Support
Tuck Ups [use low rings] or
10 GHD SitUps
COOL DOWN/MOBILITY -
15x Bootstrappers
10x 5 Seconds Cobra