WARM-UP -
2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Kip Swings
10 Single Arm Dumbbell
Suitcase Deadlifts (each)
5 Tuck Jumps
STRENGTH -
15:00 to Find
1RM Deadlift + Max Distance
Broad Jump (build across
sets)
WORKOUT PREP -
3 sets:
2 Deadlifts
3 Toes to Bar
10ft Handstand Walk (Or 1
Wall Walk)
Set 1: 3 Pull Ups
Set 2: 2 Chest to Bar
Set 3: 1 Muscle Up
WORKOUT - 1777
Freedom (RX’d)
3 Rounds
8 Toes to Bar
8 Deadlifts (185/125)
25ft Handstand Walk (Or 2
Wall Walks)
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts (185/125)
25ft Handstand Walk (Or 2
Wall Walks)
-straight into-
16 Ring Muscle Ups (Or 32
Chest to Bar Pull Ups)
(KG conv: 85/57.5 DL)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Forearm Smash
1 Minute Cat Cow
2x 10 Down Dog