Movement Prep/Activation:
Every 1:00 (9:00)
Minute 1: 1:00 Row
Minute 2: 5 False Grip Ring Row Pull Ups (elevate feet if able)
Minute 3: 5 Scap Circles (forward) + 5 Kip Swings

Workout Prep:
2 Sets
3 Toes to Bar or Knee Raises
3 Push Press (light-moderate)

Level 1:
9 min EMOM:
Min 1: 6 Single Arm DB Row per arm
Min 2: Max Ring to Chest Hold (30 sec cap)
Min 3: Rest minute

Level 2:
9 min EMOM:
Min 1: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups
Min 2: Ring Swing Drill: 5 reps of – 2 „small“ ring swings into 1 „max-effort“ ring swing into 1 Hip Drive + Pull to Shoulder.
Min 3: Rest minute

Level 3:
5 sets:
1:00 AMRAP
8/6 Calorie Row
Max Ring Muscle Ups in the remaining time
-Rest 1 minute between sets-

FREEDOM (RX):
10:00 AMRAP
5-10-15-20-25…
Toes to Bar
10 Push Press (95/65) after each set
(Scored by Rounds + Reps)
(KG conv: 42.5/30)

INDEPENDENCE (Intermediate):
10:00 AMRAP
5-10-15-20-25…
Toes to Bar
10 Push Press (75/55) after each set
(KG conv: 35/25)

LIBERTY (Beginner):
10:00 AMRAP
2-4-6-8-10…
Hanging Knee Raises
10 Dumbbell Push Press (light) after each set

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

2 Sets
1:00 Open Book (each side)
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.