1. Movement Prep/Activation
3 sets:
10 PVC Pass Throughs
10 Banded Face Pulls
10 Banded Fire Hydrants
-into-
3 sets:
3 Inch Worms
10 Hang Alternating Dumbbell Snatch (light)
10 Kip Swings on Rings or Bar
5 Wall Ball Thrusters

2. Workout Prep
2 sets:
3 Hand Release Push Ups
4 Dumbbell Snatches (build-in weight)
3 Toes to Rings
4 Wall Balls

Thunderstruck

Freedom (RX'd)
7 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
10 Toes to Ring (OR 10 Toes to Bar)
10 Wall Balls (20/14)
(KG conv: 22.5/15 DB, 9/6 WB)

Independence
7 Rounds
7 Hand Release Push Ups
7 Dumbbell Snatches (50/35)
7 Toes to ring (OR 8 Toes to Bar)
7 Wall Balls (20/14)
(KG conv: 22.5/15 DB, 9/6 WB)

Liberty
5 Rounds
10 Bar Push Ups
10 Dumbbell Snatches (light)
10 Hanging Knee Raises
10 Wall Balls Thrusters (light)

• Target time: 13-15 minutes
• Time cap: 20 minutes

Strict Pull-up Progression - Week 3 Day 1:

Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups - Rest 30-seconds between sets

Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 1-2 unassisted pull-ups - Rest 30-seconds between sets

Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)