1. Movement Prep/Activation and Increasing Heart Rate
3 minute row (30 seconds at workout pace/30 seconds slow)
-into-
3 sets:
3 Kip Swings
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Worlds Greatest Stretch

2. Workout Prep
3 sets:
20 second Row (workout pace)
3 Thrusters (build across sets)
Set 1: 5 Kipping Pull-ups
Set 2: 5 Kipping Chest to Bar
Set 3: 2 Bar Muscle ups

"Jackie Pro"

Freedom (RX'd)
1000m Row
50 Thrusters (95/65)
30 Bar Muscle Ups (Or 60 Chest to Bar)

* Row must be done under 3:30 for males and 4:00 for the women
* KG BB (43/29)

Independence
1000m Row
50 Thrusters (75/55)
20 Bar Muscle Ups (Or 40 Chest to Bar)
(KG BB: 34/25)

Liberty
800m Row
50 Dumbbell Thrusters (light)
30 Jumping Pull-ups

Target time: 10-12 minutes
Time cap: 15 minutes

5 sets:
6-10 False Grip Ring Rows
- rest 1 minute between sets -

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)