WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo
-into-
8:00 AMRAP
25ft walking lunge
(bodyweight - build across)
5 Kip Swings
5 Dumbbell Deadlifts
3 DB Hang Power Cleans
1 Dumbbell Power Clean
WORKOUT PREP-
2 sets:
10ft DB Lunge (build-in
weight)
3 Toes to Bar
1 Bar Muscle Up or 3 Jumping
Pull-ups
3 Dumbbell Power Cleans
(build-in weight)
WORKOUT Option 1:
Open 17.2
Freedom (RX’d)
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking
Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans
Then, 2 Rounds of:
50ft DB Walking Lunges
16 Bar Muscle-Ups
8 DB Power Cleans
(KG conv: 22.5s/15s)
WORKOUT Option 2:
Battle Cancer
Freedom (RX’d)
Teams of 2 - 15:00 AMRAP
Partner 1: 250/200m Row
Partner 2: 200m Run
100 Double Unders (split
between partners)
15 Synchro Toes to Bar
20 Strict Handstand Pushups
(split between partnerS)
*On round 1, P1 will Row and
P2 will Run. Once completed,
teams will do double unders.
In the following round, P2 will
row, and P1 will run.
MAYHEM MINI-PUMP – Leg
Day
4 Rounds @ moderate weight
(maintain control/quality):
10 Dumbbell Goblet Squats
15 Seated DB Calf Raise
-Rest 2 min between rounds-
MOBILITY -
1 min tricep smash (each)
1 min overhead banded
distraction (each)
1 min Barbell grip smash