1. Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:30 sec Machine
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)

2. Workout Prep
3 sets:
3 Wall Balls
2 Handstand Push-ups
1-3 Power Cleans (build in weight)

"You can be my Wingman any time"

Freedom (RX'd)
5 sets:
3 min AMRAP:
10 Clean and Jerks (135/95)
50 Double Unders
Max Abmat Sit-ups in the remaining time
-1 minute rest between sets-
(KG Barbell 61/43)

Independence
5 sets:
3 min AMRAP:
10 Clean and Jerks (95/65)
35 Double Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets
(KG Barbell: 43/29)

Liberty
5 sets:
3 min AMRAP:
10 Alternating Dumbbell Clean and Jerks (light-mod)
50 Single Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets

Target number of reps each set: 25+ reps
Minimum number of reps before scaling: 15 reps

* See Coaches Notes for Limited Equipment, and Large Class Option

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)