Skill Work:

EMOM 6:

FREEDOM (Advanced)

MIN 1 - 1 Wall Walk + :20 Hold at the Top

MIN 2 - 8 GHDs to Parallel or 8 Slow V-Ups

INDEPENDENCE (Intermediate)

MIN 1 - 1 Wall Walk + :10 Hold at the Top

MIN 2 - 6 GHDs to Parallel or 6 Slow V-Ups

LIBERTY (Beginner)

MIN 1 - 1 Half Wall Walk + :05-:10 Hold Halfway

MIN 2 - 8 Alt. V-Ups or 8 Alt. Bike Crunches

Conditioning:

AMRAP 2 x 6 Sets:

16 GHDs (or 20 V-Ups)

4 Wall Walks

Max Reps Box Jumps (24/20)

- Rest 2:00 b/t sets