1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP
5 Front Squats (empty bar)
5 Strict Press
5 Up Downs
10 Lateral Bar Jumps 

2. Workout Prep
3 sets
3 Thrusters (build-in weight)
50ft Shuttle Run (practice turning)

Acai Bowls

Freedom (RX'd)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)
(KG Conv: 52/36 thrusters, 15m shuttle run, 7.5m = 1 rep)

Independence
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (95/65)
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)
(KG Conv: 43/29 thrusters, 15m shuttle run, 7.5m = 1 rep)

Liberty
For Time:
1-2-3-4-5-6-7-8-9-10
Dumbbell Thrusters (light)
8/6 Calorie Bike Erg after each set  (or Row/Ski)

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

Every min (10 mins): 
3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

• Advanced: Strict Pull-Ups + Negative
• Intermediate: Banded Strict Pull-Up + Negative
• Novice: Jumping Pull Up + Slow Negative 
• Beginner: Ring Row/Lat Pull Down (5-8 reps)

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose