WARM-UP -
10:00 AMRAP
1:00 Air Bike (:30 easy, :20
mod, :10 hard)
5 Dynamic Squat Stretches
3 Inchworms
3 Muscle Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
3 Power Cleans
2 Thrusters
2 Bar Facing Burpees
1 Wall Walk
WORKOUT - Supersonics
Freedom (RX’d)
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (95/65)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (95/65)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike
(KG conv: 42.5/30)
GYMNASTICS: Ring Muscle
Ups
Strength Option:
EMOM8
Odd:
Level 1: 3-5 Strict Ring
Muscle-ups
Level 2: 3-5 Strict Box Ring
Muscle-ups or Strict Pull-ups
Level 3: 3-5 Toe Assist Strict
Pull-ups or Ring Rows
Even: 20-30 second Box
Support Tuck Hold (or Plank
Hold)
No Conditioning Option since
it’s during the Open
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Barbell Forearm
Stretch
1 Minute Posterior Shoulder
Smash
15x Bootstrappers
10x 5 Seconds Cobra