1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Deadlifts (empty bar - build across sets)
5 Strict Press (empty bar - build across sets)
10 yd sled push
10 yd sled pull

2. Workout Prep
With partner
2 sets:
3 Deadlifts (each/ build in weight)
3 Shoulder to Overhead (each/ build in weight)
10yd Sled Push (each/ build in weight)

"The Hammer"

Freedom (RX'd)
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
150yd Sled Push (3x45/2x45) (Or 50 Front Squats (135/95))
(KG DL: 102/70, S2O/Sled/FS: 61/43)

Individual Option
5 rounds:
10 Deadlifts (225/155)
10 Shoulder to Overhead (135/95)
30yd Sled Push (3x45/2x45) (Or 10 Front Squats (135/95)
(KG DL: 102/70, S2O/Sled/FS: 61/43)

Independence
Teams of 2
2 rounds:
50 Deadlifts (185/125)
50 Shoulder to Overhead (95/65)
150yd Sled Push (2x45/1x45) (Or 50 Front Squats (95/65)
(KG DL: 83/56, S2O/FS: 43/29, Sled: 40/20)

Liberty
Teams of 2
2 rounds:
50 Dumbbell Deadlifts (light)
50 Dumbbell Shoulder to Overhead (light)
100yd Sled Push (1x45/empty) (Or 50 Dumbbell Front Squats (light)

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

Skill Progression: Ring Kip

10-12 min practice: Holding, Kipping, Kip + Kick on the Rings

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side