1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell

2. Strength
EMOM10: 1 Squat Clean @ 75% of 1RM Clean

3. Workout Prep
1 set:
100m Row (workout pace)
5 GHD’s (or stick sit-ups)
5 V-Ups

“Roads? Where we’re going, we don’t need roads.”

Freedom (RX'd)
18:00 Amrap
500/450m Row
25 GHD’s (or stick sit-ups)
250/225m Row
25 V-Ups

Independence
18:00 Amrap
400m Row
20 GHD’s + 6in Riser (or stick sit-ups)
200m Row
20 Alternating V-Ups

Liberty
18:00 Amrap
300m Row
25 Sit Ups
150m Row
15 Crunches

• Target number of Rounds: 3+ rounds
• Minimum number of Rounds before scaling: 2.5 rounds

• 1 min Seal Pose
• 1 min Bicep stretch on wall
• 1 min Tricep lacrosse ball smash (each side)