1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
30 sec single/double unders
5 Double Dumbbell Deadlift (between feet)
5 Double Dumbbell Hang Snatches
5 Double Dumbbell Squats


2. Workout Prep
2 sets:
10 Double Unders
2 Hang Dumbbell Snatches (build in weight)
2 Devils Press (build in weight)
2 Dumbbell Squat Clean (build in weight)

"Titanic"

Freedom (RX'd)
5 Rounds
50 Double Unders
6 Double Dumbbell Hang Snatches (50s/35s)
5 Devil’s Press (50s/35s)
4 Double Dumbbell Squat Clean (50s/35s)
(KG conv: DB 22.5/15) 

Independence
5 Rounds
35 Double Unders
6 Double Dumbbell Hang Snatches (35s/25s)
5 Devil’s Press (35s/25s)
4 Double Dumbbell Squat Clean (35s/25s)
(KG conv: DB 15/10) 

Liberty
5 Rounds
50 SingleUnders
10 Hang Dumbbell Cleans
8 Dumbbell Front Squats
6 Burpees

Target time: 14-16 minutes
Time cap: 20 minutes

5 sets of 10 GHD's (Or 10 V-Ups)
-rest 1:00 between sets-

1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)