FREEDOM (RX’D)
As few sets as possible to finish
(max 8 sets)
AMRAP 2:00
75 Lateral Burpee Over Bar
100/80 Calorie Row
-rest 1:00 between sets-
(Scored by Total Time)
GYMNASTICS
CHEST TO BAR PULL-UPS /
BAR MUSCLE-UPS
Level 1 - 9 min EMOM:
Min 1: 6 Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 6-8 Butterfly Small Circles
Level 2 - 9 min EMOM:
Min 1: 6 Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 8-10 Butterfly Pull Ups (or
4-6 Chest to Bar Pull Ups)
Level 3:
Perform one set of Max Unbroken
Bar Muscle Ups
- Rest 2 minutes, then:
6 min EMOM:
Min 1: 30 Sec Row @ 5k pace
Min 2: 40% of AMRAP unbroken Bar
Muscle Ups