“Freedom Sauce”

AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Erg
Max Calorie Row

HOME GYM

4 Rounds x AMRAP 3:
21 Double Dumbbell Thrusters
21 Lateral Burpees Over Dumbbells
Max Shuttle Runs [10-Meters]

Rest 3 Minutes Between Rounds

Gymnastics Conditioning

12-9-6:
Strict Pull-ups
Strict Handstand Push-ups or Double DB Overhead Press

9-6-3
Strict Chest to Bar Pull-ups
Strict Handstand Push-ups or Double DB Overhead Press

6-4-2:
Strict Ring Muscle-ups
Strict Handstand Push-ups or Double DB Overhead Press