WARM-UP -
8:00 AMRAP
30-second Air Bike
5 Inchworms
3 Snatch Deadlifts (empty
bar)
3 Hang Muscle Snatch
(empty bar)
3 Power Snatch (empty bar)
WORKOUT PREP -
2 sets:
5/4 Calorie Bike (build in
pace)
3 Power Snatch (singles,
build in weight)
WORKOUT - Deadwood
Freedom (RX’d)
Every 2:00 (7 sets)
12/10 Calorie Air Bike
3 Power Snatch (singles, build
in weight)
GYMNASTICS: Handstand
Push-ups
Strength Option:
10-minute EMOM
Odd Minute:
Level 1: 20 seconds of Deficit
Strict HSPU [45/25 plates]
Level 2: 20 seconds of Strict
Box HSPU
Level 3: 20 seconds of Pike
HSPU, Push Ups, or Elevated
Push Ups
Even Minute:
Freedom: 30 seconds
of Handstand Hold
[freestanding or facing wall]
Independence: 20-30
seconds of Handstand Hold
[back to wall]
Liberty: 20-30 seconds of
Box Handstand Hold or High
Plank Hold
Conditioning Option:
Death by HSPU + 2
[cap at 8 min]
Minute 1: 1 Strict HSPU
Minute 2: 3 Strict HSPU
Minute 3: 5 Strict HSPU
Etc...If you fail BEFORE the
time cap, hold a 20-second
Handstand for each of the
minutes.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep
Stretch
1 Minute Band Wrist
Mobilization