STRENGTH
BACK SQUAT
Every 2:00 × 4 sets
3 Back Squats @ 75%
WORKOUT - Thin Blue Line
FREEDOM (RX’D)
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead
Walking Lunge (50/35)
Max Rounds

WORKOUT - Soldiers and Sailors
FREEDOM (RX’D)
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
10 Bar Facing Burpees

STRENGTH
DEADLIFT
Every 2:00 × 4 sets
3 Deadlifts @ 75%
WORKOUT - Engine Company
FREEDOM (RX’D)
4 Sets:
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
10 Wall Balls (20/14)
5 Box Jump Overs (24/20)

WORKOUT - Regularly Learn and 
Play New Sports
FREEDOM (RX’D)
Teams of 2
4 Rounds
1000/850m Row
10 Power Cleans (185/125) (OR 
10 Sandbag Cleans (150/100)) 
(split between partners)
100ft Dumbbell Farmer Carry 

BACK SQUAT 
Every 2:30 × 5
4 Back Squats @ 70%
WORKOUT - Fran
FREEDOM (RX’D) 
21-15-9
Thrusters (95/65)
Pull Ups
(Scored by Time)
(KG conv: 42.5

STRENGTH
SHOULDER PRESS
Every 2:00 × 4
4 Shoulder Press @ 65%
WORKOUT - Pukie
FREEDOM (RX’D) 
2 sets
21/15 Calorie Air Bike
50 Double Unders
15/12 Calorie Air Bike
50 Double Unders
9/7 Calorie Air Bike

STRENGTH
DEADLIFT
Every 2:30 × 4
4 Deadlifts @ 70%
WORKOUT - Core to Extremity
FREEDOM (RX’D) 
3 sets
2 Rounds
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches (75/55)
-rest 2:00 between sets-

FREEDOM (RX’D) 
As few sets as possible to finish 
(max 8 sets)
AMRAP 2:00
75 Lateral Burpee Over Bar
100/80 Calorie Row
-rest 1:00 between sets-
(Scored by Total Time)
GYMNASTICS
CHEST TO BAR PULL-UPS / 

POWER SNATCH + OVERHEAD 
SQUAT
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 
Overhead Squats @ RPE 6–7
WORKOUT - Constantly Varied
FREEDOM (RX’D) 
25x50ft Shuttle Runs
50 Wall Balls (20/14)
50 V-Ups

STRENGTH
SHOULDER PRESS
Every 2:00 × 4 sets
5 Shoulder Press @ 62%
WORKOUT - Open 18.4/20.3
FREEDOM (RX’D)
21-15-9
Deadlifts (225/155)
Handstand Push Ups

-into-
21-15-9