Strength 

Front Squat 5x1 in the hole 

Weighted Chin Ups 5x2 @70 

WOD 

Freedom (RX'd)
3,000m Echo or Assault Bike
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2x50/35)
2,000m Run
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2x50/35)
1,000m SkiErg 

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
3 sets:

1:00 Machine
6 Alternating Dumbbell
Bench Press
4 Dumbbell Bench Press
10 Sit-ups + Leg Extension
10 Ring Rows (easy)

WARM-UP -
Hip Halo Warm up + Banded
7’s

-into-
7 min AMRAP:

WARM-UP -
Hip Halo Warmup

-into-
3 sets:

WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up

-into-
3 sets

WARM-UP -
Hip Halo Warm-up

-into-
3 sets:

WOD 

2 sets:
20 Pull-Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
20 Pull-Ups
-Rest 5 minutes between sets-
(KG conv: 43/29)
 

Mini Pump 

3 rounds: