Conditioning: Teams of 2 (1:1) 12 sets (each) 250/200m Row * Teams should set the rower up in interval mode, or manually reset the...

Bar Muscle Ups: Week 4 Warm-up skill work: Tension is key - Then... 8-minute EMOM [30 seconds of MAX effort in each minute] Freedom:...

Strength: Power Clean, Front Squat, Jerk Complex 6 sets: 3 Power Cleans + 2 Front Squats + 1 Push Jerk (build-in weight) - Complete a set...

Bar Muscle Ups: Week 3 Warm-up skill work: Landing tall with tension - Then... 6 rounds, every :90 complete: - Freedom: 4-7 Bar Muscle...

Strength: Deadlift 4 sets x 4 Deadlifts (@85% of 1RM) - Complete a set every 2:30 Conditioning: 5 sets AMRAP 2: 200m Run Max V-Ups - Rest...

Strength: Squat Snatch 6 sets x 3 Squat Snatch (Singles, build-in weight) - Complete a set every 2:00 Conditioning: AMRAP 15:...

Conditioning: For time: 30/24 Calorie Echo Bike 30 Pull Ups 30/24 Calorie Echo Bike 15 Chest to Bar 30/24 Calorie Echo Bike 30 Pull Ups...

Strength: n Back Squat 4 sets x 4 Back Squats (@85% of 1RM) - Complete a set every 2:30 Conditioning: 2 Sets, for time (each set): 3...

Bar Muscle Ups: Week 2 Warm-up skill work: The approach - Then... EMOM 8: Freedom: Even Minute: 3-5 Bar Muscle Ups Odd Minute: 15 Hollow...

Strength: Back Squat 5 sets x 5 Back Squats (@80% of 1RM) - Complete a set every 2:15 Conditioning: Teams of 2, for time: 80 Wall Balls...