0:00-25:00 General/Specific Warm-up

25:00-30:00 Transition to WOD

30:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 rounds

PVC Front Rack Stretch

PVC Pass Throughs

PVC Around the Worlds

PVC Figure 4 Stretch

PVC Lat Stretch

PVC Overhead Squats

WOD Prep

3 Rounds

3 Power Cleans + 3 Shoulder to Overhead + 3 Back Squats

3 Burpees

10/6 Calorie Bike

WOD:

“Let Freedom Ring”

AMRAP 20

7 Power Cleans @115/80

4 Shoulder to Overhead

17/11 Calorie Bike

7 Back Squats

6 Lateral Bar Burpees

SCORE: Rounds + Reps

PACE GOAL: 5-7 Rounds

FEEL:

• Grindin’ All Your Life

• Mental battle to keep moving consistently throughout

STRATEGY:

• Singles on the cleans

• Unbroken on the S2OH

• RPE 7 on the Bike

• Steady, unbroken on back squats

• Slow and steady on the burpees

NUMBERS FOR THE WORKOUT:

• 7/4/1776

PARTNER OPTION:

• Partner AMRAP 20

• Partner 1 does the cleans and S2OH in round 1, split the bike, Partner 2 does the back squats and burpees in Round 1…switch in round 2

BEGINNER: 45/35, 12/8 Calorie Bike, Up Downs

SCALED: 95/65

Rx+: 135/95

Comp: 155/105