Strict Press + Push Press 5x6
5 Sets (Build across sets)
Every 2:00
3 Strict Press + 3 Push Press
(Score is Weight)
WORKOUT – JUNE BURPEE CHALLENGE
FREEDOM (RX'D)
JUNE BURPEE CHALLENGE
EVERY 1:00 (12:00)

Snatch Deadlift + Power Snatch + Overhead
Squat 1x1
EVERY 1:00 (10:00)
1 Snatch Deadlift + 1 Power Snatch + 1
Overhead Squat*
*Start light and build each minute
(Score is Heaviest Weight)
WORKOUT – Catching Fireflies

Mini Pump - Lower Pull and Core
3-4 sets
25 Dumbbell Glute Bridges @ RPE 9/10
12 Alternating Double DB Front Rack Step Back
Lunges (each side) @ RPE 9/10
20 Lying DB Hamstring Curls @ RPE 8/10

Power Snatch 10x2
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 60% OR RPE 6
WORKOUT – Bees Everywhere!
FREEDOM (RX'D)
3 Rounds
50 Wall Balls (20/14)
25 Toes to Bar
(Scored by Time)
(KG conv: 9/6)

400m Run
25 Bench Press (115/75)
5 Wall Walks
400m Run
20 Bench Press (115/75)
5 Wall Walks
400m Run
15 Bench Press (115/75)
5 Wall Walks
400m Run
10 Bench Press (115/75)
5 Wall Walks

Deadlift 1x3
Build to a 3RM Deadlift
WORKOUT – Brothers Gotta Hug
FREEDOM (RX'D)
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
(Scored by Time)

Strict Pull Ups
WORKOUT – That’s Gonna Leave a Mark
FREEDOM (RX'D)
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks (185/125)
(Scored by Rounds + Reps)
(KG conv: 85/57.5)

Back Squat 1x3
Build to a 3RM Back Squat
WORKOUT – Fat Guy in a Little Coat
FREEDOM (RX'D)
21-15-9
Calorie Air Bike
Goblet Squats (50/35)
Women's Calories (16-12-8)

-rest until the 8:00 mark-
45/36 Calorie Air Bike

HEAVY CLEAN + JERK

Work to 85% OR RPE 8-9.

*If form looks good and the athletes are feeling

it, then let them build to a 1RM

WORKOUT – The Liberty Lift

FREEDOM (RX'D)

10:00 AMRAP

5 Burpee Over Bar