Warmup
1. Movement Prep/Activation and Increasing Heart Rate
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Strength
Every Minute (10:00)
5 power clean and Push Jerk
WOD The Little Mermaid
Freedom (RX'd)
Run 400m
-into-
5 Rounds
5 Strict Pull Ups
5 Strict HSPU
15 Abmat Situps
-into-
Run 400m
* Independence
Run 400m
-into-
5 Rounds
5 Pull Ups
5 HSPU
15 Abmat Situps
-into-
Run 400m
* Liberty
Run 200m
-into-
5 Rounds
5 Ring Rows
5 Push Ups
10 Abmat Situps
-into-
Run 200m