STRENGTH
SHOULDER PRESS
Every 2:00 × 4 sets
5 Shoulder Press @ 62%
WORKOUT - Open 18.4/20.3
FREEDOM (RX’D)
21-15-9
Deadlifts (225/155)
Handstand Push Ups

-into-
21-15-9

STRENGTH
BACK SQUAT
Every 2:30 × 5 sets
4 Back Squats @ 65%
WORKOUT - The Brady Bunch
FREEDOM (RX’D)
For Time:
150 Air Squats
*Every minute on the minute
(Including 0:00) perform 10/8
Calorie Row”

STRENGTH
POWER CLEAN & JERK
Every 1:00 (8:00)
3 Power Clean and Jerks (singles)
@ RPE 6
WORKOUT - Family Matters
FREEDOM (RX’D)
12:00 AMRAP
15 Kettlebell Swings (53/35)
15 GHDs (Or Stick Sit Ups)

WORKOUT - Home Improvement
FREEDOM (RX’D)
4 sets:
25/20 Calorie Air Bike
75 Double Unders
15 Dumbbell Push Press
(50s/35s)
-rest 2:00 between sets-
(Scored by Time)
(KG conv: 22.5/15 DBs)
GYMNASTICS

STRENGTH
DEADLIFT
Every 2:30 × 4 sets
5 Deadlifts @ 65%
WORKOUT - Little House on the
Prairie
FREEDOM (RX’D)
30 Toes to Bar
30 Back Squats (95/65)
30 Burpees
-Rest 1:00-
20 Toes to Bar

WARM-UP -
2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Banded Shoulder Press
10 Deadbugs
5 Deadlifts (empty bar, build
across sets)
5 Kip Swings
5 Hanging Knee Raises
WORKOUT PREP-

 WARM-UP -
10:00 AMRAP
30-second Machine
30-second Jump Rope
5 Worlds Greatest Stretch
(each side)
5 Roll and Reach
5 Air Squats
WORKOUT PREP -
2 sets:
5 Air Squats
10 Double Unders
WORKOUT - Bumble

 WARM-UP -
Hip Halo Warm Up + Banded
7s
-into-
7:00 AMRAP
30-second Machine
10 Alternating V-Ups
3 Snatch Deadlifts (empty
bar)
3 Hang Muscle Snatch
(empty bar)
3 Snatch Push Press (empty
bar)

WARM-UP -
10:00 AMRAP
1:00 Jump Rope
10 SIt Ups
10 Box Step Ups
4x50ft Shuttle Runs
WORKOUT PREP -
2 sets:
2 Box Steps
2 Box Jumps
2 Box Jump Overs
2 GHDs (or Stick Sit-ups)
2 V-Ups

WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Row Easy
10 Birddogs
10 Deadbugs
5 Inchworms
5 Dynamic Squat Stretch
5 Strict Press (empty bar)
STRENGTH -
5 sets
6 Shoulder Press