1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7's Warm Up
-into-
6 min AMRAP
5 GHD’s to parallel (focus on leg extension)
1 max height rope pull (or 2 zombie climbs)
3 Wallball Squats
3 Wallball Push Press
3 Wallballs


2. Workout Prep
With Partner
1 set:
5 GHD’s (each)
1 Rope Climb (each)
5 Wall Balls (each)

Cera

Freedom (RX'd)
Teams of 2
120 GHD’s (Or 120 Stick Sit Ups)
12 Rope Climbs (Or 40 Strict Pull Ups)
240 Wall Balls (20/14)
(KG conv WB: 9/6)

Individual Option:
50 GHD’s (Or 50 Stick Sit Ups)
5 Rope Climbs (Or 20 Strict Pull Ups)
100 Wall Balls (20/14)
(KG conv WB: 9/6)
 

Independence
Teams of 2
100 GHD’s + 6in Riser (Or 100 Stick Sit Ups)
10 Rope Climbs (Or 32 Strict Pull Ups)
240 Wall Balls (14/10)
(KG conv WB: 6/4)

Liberty
Teams of 2
120 Sit Ups
20 Zombie Rope Climbs (Or 40 Jumping Pull-ups)
200 Wall Ball Thrusters (light)

Target timet: 15-17 minutes
Time cap: 22 minutes

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