<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Or Banded 7’s Warm Up<br />-into-<br />6 min AMRAP<br />5 GHD’s to parallel (focus on leg extension)<br />1 max height rope pull (or 2 zombie climbs)<br />3 Wallball Squats<br />3 Wallball Push Press<br />3 Wallballs<br /><br /><br />2. Workout Prep<br />With Partner<br />1 set:<br />5 GHD’s (each)<br />1 Rope Climb (each)<br />5 Wall Balls (each)</p>

<p><strong>Cera</strong></p><p><br />Freedom (RX’d)<br />Teams of 2<br />120 GHD’s (Or 120 Stick Sit Ups)<br />12 Rope Climbs (Or 40 Strict Pull Ups)<br />240 Wall Balls (20/14)<br />(KG conv WB: 9/6)<br /><br />Individual Option:<br />50 GHD’s (Or 50 Stick Sit Ups)<br />5 Rope Climbs (Or 20 Strict Pull Ups)<br />100 Wall Balls (20/14)<br />(KG conv WB: 9/6)<br /> </p><p>Independence<br />Teams of 2<br />100 GHD’s + 6in Riser (Or 100 Stick Sit Ups)<br />10 Rope Climbs (Or 32 Strict Pull Ups)<br />240 Wall Balls (14/10)<br />(KG conv WB: 6/4)</p><p> </p><p>Liberty<br />Teams of 2<br />120 Sit Ups<br />20 Zombie Rope Climbs (Or 40 Jumping Pull-ups)<br />200 Wall Ball Thrusters (light)</p><p> </p><p>Target timet: 15-17 minutes<br />Time cap: 22 minutes</p><p><br /> </p>

<p>1 min Barbell Quad Smash (each side)<br />1 min Couch Stretch (each side)<br />1 min Trap Smash (each side)</p>