Movement Prep/Activation:

9:00 AMRAP
30-second Machine
30 Single Unders
10 Banded Pass Throughs
5 Dynamic Squat Stretches
3 Snatch Deadlifts (PVC)
3 High Hang Muscle Snatch (PVC)
3 Overhead Squats (PVC)
-into-
Teaching Focus

Workout Prep:
2 Sets
10 Double Unders
6 Air Squats
4 Double Dumbbell Ground to Overhead (light)
-rest :30 between sets

FREEDOM (RX):
10:00 AMRAP
50 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (50s/35s)
(Score by Rounds + Reps)
(KG: 22.5/15 DBs)

INDEPENDENCE (Intermediate):
10:00 AMRAP
36 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (35s/25s)
(KG: 15/10 DBs)

LIBERTY (Beginner):
10:00 AMRAP
35 Single Unders
10 Air Squats
6 Dumbbell Clean and Jerk (light)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Sets
1:00 Banded Quadruped Rotations (each side)
1:00 Seated QL Stretch
*Rest as needed between sides, movements and sets.