Banded 7s
-into-
8:00 AMRAP
30 Single Unders
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
3 Pike Push Ups
STRENGTH -
Week 6
Max Rep Bench Press (weight
increased from last week)
-rest 1:00-
Burn Out Set (50% of weight
above)
WORKOUT PREP-
3 sets:
3 Dumbbell Thrusters (build
in weight)
1 Rope Climb (halfway)
WORKOUT - Event 3
Freedom (RX’d)
For Time:
27-21-15-9 Dumbbell
Thrusters (35s/25s)
4-3-2-1 Rope Climbs (Or 27-
21-15-9 Pull Ups)
(KG conv: 15/10 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Dorsiflexion Matrix
2x 1 Minute Ring Bicep
Stretch
2x 10 Seated External
Rotations (each side)