2:00 Machine
-into-
8:00 AMRAP
5 Kip Swings
10 Ring Rows
10 Banded Pass Throughs
5 Muscle Snatch (PVC- empty
bar)
5 Snatch Push Press (PVC-
empty bar)
5 Overhead Squats (PVC-
empty bar)
WORKOUT PREP-
3 sets:
1 Bar Muscle Ups
3 Overhead Squats (build in
weight)
WORKOUT - Battleship
Freedom (RX’d)
7 Rounds
3 Bar Muscle Ups (Or 7 Chest
to Bar)
7 Overhead Squats (135/95)
(KG conv: 60/42.5)
* The Overhead Squats are
from the ground, not rack.
MAYHEM MINI-PUMP – Leg
Day
4 Rounds
10 DB Stepback Lunges (each
side) @ Moderate weight –
maintain control and quality
RPE 7
10 GHD Nordic (Hamstring)
Curl (Or Dumbbell Hamstring
Curl) @ moderate weight –
maintain quality RPE 7
15 Single Leg Calf Raise @
moderate weight– maintain
quality RPE 7
-Rest 2 min between rounds-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
2x 30 Seconds Foam Roller
Hip Internal Rotations
2x 10 Down Dog
1 Min Quardruped Forearm
Stretch