WARM-UP -
2:00 Machine
-into-
2 sets:
10 Banded Pass Throughs
10 Cossack Squats
-into-
8:00 AMRAP
10 V-Ups
10 Kip Swings
5 Ring Rows
3 Muscle Snatch (empty bar)
3 Overhead Squats (empty
bar)
2 Pause Squat Snatch (empty
bar)
WORKOUT PREP-
3 sets:
5 GHDs
Set 1: 5 Kipping Pull Ups
Set 2: 3 Kipping Chest to Bar
Set 3: 1-2 Bar Muscle Ups (Or
3 Chest to Bar)
2 Squat Snatch (build in
weight)
WORKOUT - “Minions,
Assemble”
Freedom (RX’d)
4 sets
12 GHD Sit Ups (Or V-Ups)
6 Bar Muscle Ups (Or 12
Chest to Bar)
6 Squat Snatch (135/95)
12 GHD Sit Ups (Or V-Ups)
-rest 1:1 between sets-
(KG conv: 60/42.5 SS)
MAYHEM MINI-PUMP –
Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @
moderate weight – maintain quality
RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @
moderate weight – maintain quality
RPE 7
-rest 30 seconds-
10 Standing DB Lateral Raise @
moderate weight – maintain quality
RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes
can partner up and go 1:1 on
movements and advance together
to the next station when their
partner finishes.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio (this
can be walk, a slow row, machine
ride, etc.)
10x 5 Second Cobra
1 Minute Ring Lat Stretch
1 Minute Band Wrist Mobilization