1. Movement Prep/Activation and Increasing Heart Rate*
Banded 7’s Warm-Up
-into-
AMRAP 6
– 30 sec Row
– 10 sec Handstand-Hold
– 10 Kip-Swings
– 10 Plate Overhead-Presses
– 10 Plate Bent Over Row

2. Workout Prep
3 rds
– 4/5 cal row
– 3 Pull-Ups
– 2 Handstand Push Ups (build up to strict handstand push up)

„Jack and Rose“
 

Freedom (RX’d)
5 rds
– 16/21 cal row
– 15 Pull-Ups
–   9 Strict Handstand Push Ups
– rest 1:1 between rds

Independence
5 rds
– 14/16 cal row
– 12 Pull-Ups
–   6 Strict Handstand Push-Ups (Or 9 Handstand Push-Ups)
– rest 1:1 between rds

Liberty
5 rds
– 10/12 cal row
– 12 Ring Rows
– 12 DB Push Press
– rest 1:1 between rds

Target time each set: 2-2:45
Time cap each set: 3 minutes