"This is the Kingdom"

Freedom (RX'd)
5 sets:
1:30 AMRAP
15/12 Calories on Ski Erg (Or Calorie Row)
Max Reps Snatch (135/95)
-rest 30 seconds between sets-
(KG conv: 61/43)

*Score is the total number of snatch reps in each set.

Independence
5 sets:
1:30 AMRAP
12/10 Calories on Ski Erg (Or Calorie Row)
Max Reps Snatch (115/80)
-rest 30 seconds between sets-
(KG conv: 52/36) 

Liberty
5 sets:
1:30 AMRAP
10/8 Calories on Ski Erg (Or Calorie Row)
Max Reps Dumbbell Snatch (light)
-rest 30 seconds between sets-

Target number of reps each set: 8+ reps
Minimum number of reps before scaling: 5 reps

Mayhem Mini-Pump – Arms/Core

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds
10 DiamondPushups
10 Chin ups
15 Bent Over Banded Tricep Extension
15 Single DB Double Head Curl
15 Overhead Plate Situps
7 Alligator Rolls (each side)
30 sec Face-Up Chinese Plank
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

-Rest 2 min b/t round-

Banded Pushups
Overhead Plate Situps
Alligator Rolls
Face-Up Chinese Plank
Offset Overhead Farmer Carry