monday

Metcon

Freedom (RX'd)
3 rounds
8 Overhead Squats (115/80)
24 Pull-ups
-at 10:00-
3 rounds
8 Power Snatch (115/80)
24 Wall Balls (20/14)

Independence
3 rounds
8 Overhead Squats (95/65)
18 Pull-ups
-at 10 minutes-
3 rounds
8 Power Snatch (95/65)
24 Wall Balls (14/10)

Liberty
3 rounds
12 Dumbbell Front Squats (light)
15 Jumping Pull-ups
-at 10 minutes-
3 rounds
12 Alternating Dumbbell Snatch (light)
15 Wall Ball Thrusters (light)

• Target times:
  Set 1: 3:45-4:45
  Set 2: 4:00-5:00
• Time cap each set: 7 minutes