​​2 Rounds
5 Air Squats
5 PVC Overhead Squats
4 Burpees
10 Front Rack Lunges

​

ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead
Squat*
*Bar comes from the ground
(Score is Weight)
WORKOUT – We Stand for Freedom
FREEDOM (RX'D)
FOR TIME
25 Burpee Box Jump Over (24/20)
50 Overhead Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Front Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Back Squats (95/65)
(Score is Time)
(KG conv: 42.5/30)

​2 Rounds
4 Burpees
4 Hang Power Cleans
4 Push Press
100m Run

​

​A.
Big Grace
"GRACE"
FOR TIME
30 Clean & Jerks (135/95)
(Score is Time)
(KG conv: 60/42.5)
-Rest until the 10:00 mark, then Complete￾EVERY :30 FOR 10:00
1 Power Clean and Jerk (185/125)
(KG conv: 85/57.5)

​

B.

For completion

1 mile run with a weight vest

​2 Rounds
200m Jog
10 Air Squats
10 Walking Lunges
100m Build Run

​

A.

7 minutes to build to 70-80% split jerk

EMOM x 10 minutes:

1 Split jerk

 

B.

​100 box jumps 
-Rest Until 15:00 mark then complete

15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)

2 Rounds
10 Air Squats
10 Lunges
10 Russian Swings
:20 Hollow Plank Hold 

 

A.

18 minutes:

5 rounds of

8 Deadlift increase weight each round

Super Set:

PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead
Stability Work

B.

Purple Mountains' Majesty
10 ROUNDS FOR TIME:
10 Kettlebell Swings (53/35)
50ft Kettlebell Lunge (53/35)
(Score is Time)
(KG conv: 24/16)

​2 Rounds
6/5 Cal Bike
20 Single Unders
8 Knee Raises
6 Hollow Rocks

​

​A.

ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Shoulder
Press*
*Bar comes from the rack
(Score is Weight)

B.

Rockets' Red Glare
5 SETS FOR 3:00
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)

2 Rounds
100m Jog
8 Wall Balls
4 Burpees
8 Walking Lunges

​

A.

Sled pull:

3 rounds of bodyweight sled pull 200 m

(forward 100m/ backwards 100m)

time your rest off of someone elses turn

​

B.

20:00 AMRAP
1000/850m Row
8 Wall Walks
5 Rope Climbs (or 15 Strict Pull Ups)
(Score is Rounds + Reps)

2 Rounds
100m Jog
5 Kip Swings
5 Ring Rows
5 Box Jump Overs

​

A.

Build to 75% Clean and Jerk in 7 minutes

EMOM For 10 minutes
1 clean and Jerk at 75%

​

B.

FOR TIME
400m Run
6/3 Bar Muscle Ups

10 burpee box jumps
400m Run

4/2 Bar Muscle Ups

10 burpee box jumps

400m Run

2/1 Bar Muscle Ups

10 burpee box jumps

​

​2 Rounds
20 Single Unders
6 Dumbbell Push Press (each)
10 Sit Ups
5/4 Calorie Bike

​

A.

Every 2 minutes for 10 minutes

6 semi stiff leg deficit dead lift

​

​B.
Grass Court
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike or 50/40 Calorie Bike Erg
(Score is Rounds + Reps)
(KG conv: 22.5/15)

2 Rounds
30-second Row
5 Air Squats
5 Muscle Snatches
5 OHS
10 V-Ups
2 Burpees

​

A.

EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy
(Score is Heaviest Set)

 

B.
Serena & Venus
FOR TIME
21-15-9
Overhead Squat (115/75)
Toes to Bar
(Score is Time, 6:00 Time Cap)
-Rest until 8:00-
21-15-9
Lateral Burpee Over Bar
Toes to Bar
(Score is Time, 6:00 Time Cap)
(KG conv: 52.5/35)

​2 Rounds
8 Push Ups
8 Sit Ups
8 Hang Power Cleans
10 Band Pull Aparts

​

A.

EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set)

 

B.
Championship Point
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
10 Push Ups after every set
(Score is Time)
(KG conv: 70/47.5)

​2 Rounds
150m Row
8 Wall Balls
10 Walking Lunges
3 Empty Bar Back Squats

A.

Pimm's Cup
FOR TIME
500m Row
100 Wall Balls (20/14)
(Score is Time)
(KG conv: 9/6)

-Rest until 15:00, then move on to Part 2-
ON A 15:00 CLOCK
1RM Back Squat
(Score is Weight)

2 Rounds
5 Dumbbell Deadlifts
10 Box Step Ups
5 Ring Rows
:20 Jump Rope

​

A.

Mini Pump - Shoulders and Arms
4 sets
3 Barbell Strict Press @ RPE 8.5/10
10 Reverse Dumbbell Fly @ RPE 8/10
20 Plate Front Raise @ RPE 8/10

 

B.

Team "Roy"
FREEDOM (RX'D)
IN TEAMS OF 2
5 ROUNDS FOR TIME (each/1:1)
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull Ups
(Score is Time)
(KG conv: 102.5/70)
*P1 completes a full round while P2 rests then
switch. Both partners complete 5 rounds. 3:30
time cap per round per person.