STRENGTH
BACK SQUAT
Every 2:00 × 4 sets
3 Back Squats @65%
WORKOUT - BALL OUT
FREEDOM (RX’D)
27-21-15-9
Wall Balls (20/14)
Calorie Row
*Women’s Calories: 22-16-12-8
(Scored by Time)
(KG conv: 9/6 WB)

GYMNASTICS
CHEST TO BAR/BAR MUSCLE-UPS
Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings
Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly
drill
Even: 8-10 Butterfly Pull Ups (or 4-6

STRENGTH
SQUAT CLEAN AND JERK
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6
WORKOUT - SPRINKLES ON
MY CUPCAKE
FREEDOM (RX’D)
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean and Jerks (135/95)
(Scored by Reps)

WORKOUT - Open 11.1
FREEDOM (RX’D)
Open 11.1
10:00 AMRAP
15 Power Snatch (75/55)
30 Double Unders
(Scored by Rounds + Reps)
(KG conv: 35/25)
GYMNASTICS
OPEN PREP: TOES TO BAR
Level 1:
EMOM x10:

STRENGTH
SHOULDER PRESS
Every 2:00 × 4 sets
3 Shoulder Press @ 70%
WORKOUT - Devil Dogs
FREEDOM (RX’D)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women’s
Calories
(Scored by Total Time)

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