1. Movement Prep/Activation

3:00 Machine
-into-
3 sets:
10 Banded Pass Throughs
3 Muscle Snatch
3 High Hang Power Snatch
5 Kip Swings
5 Ring Rows

2. Workout Prep
3 sets: (with partner)
5/4 Calorie Assault Bike (build in pace/practice transition)
25ft Farmer Carry (build in weight)
2 Power Snatch (build in weight)
1 Muscle Up

Oldsmobile

Freedom (RX’d)
Teams of 2
150/120 Calorie Air Bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
100/75 Calorie Air Bike
50 Power Snatches (135/95)
50/40 Calorie Air Bike
30 Muscle Ups or 50 Burpee Pull Ups
– Split reps as needed –
– Repeat from May 6th, 2023
(KG conv: 32.5/22.5 DBs, 60/42.5 barbell)

Independence
Teams of 2
120/100 Calorie Air Bike
10x100ft Farmer Carry (50s/35s) (5 each 1:1)
75/60 Calorie Air Bike
50 Power Snatches (95/65)
40/30 Calorie Air Bike
20 Muscle Ups or 40 Burpee Pull Ups
(KG conv: 22.5/15 DBs, 42.5/30 barbell)

Liberty
Teams of 2
100/75 Calorie Air Bike
10x100ft Farmer Carry (light)
60/50 Calorie Air Bike
50 Alternating Dumbbell Snatch (light)
30/25 Calorie Air Bike
30 Burpee Jumping Pull Up

• Target time: 30:00
• Time cap: 40:00