1. Movement Prep/Activation
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks

2. Strength
Build to a heavy single Split Jerk

3. Workout Prep
1 set:
10 Double Unders
3 Toes to Bar
5 Wall Balls

Kauai

Freedom (RX'd)
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-
(KG conv: 9/6)

Independence
100 Wall Balls for Time:
2:00 AMRAP
40 Double Unders
10 Toes to Bar
Max Wall Balls (14/10)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-
(KG conv: 6/4)

Liberty
75 Wall Ball Thrusters for Time:
2:00 AMRAP
50 Single Unders
10 Hanging Knee Raises
Max Wall Ball Thrusters (light)
*Go until you get 75 Wall Ball Thrusters
-rest 1:00 between sets-

• Target number of Wall Balls each set: 20+ Wall Balls (aka Target Time: Sub 14 minutes)
• Minimum number of Wall Balls before scaling: 15 Wall Balls (aka Time Cap: 20 minutes)

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)