wednesday

Strength

​Squat Clean
- Heavy Single (10-12 minutes)

Metcon

Freedom (RX'd)
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50/35 to 20”)


Independence
15 minute AMRAP:
5-4-3-2-1
Strict Pull Up (use minimal band or box assistance if needed)
Dumbbell Burpee Box Step Over (2x35/25 to 20”/16”)


Liberty
15 minute AMRAP:
5-4-3-2-1
Ring Row
Single Dumbbell Burpee Box Step Over (Light to 20”)

• Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)
• Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme)