12/4/2024

Thruster

5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the rack.

Anti-Gravity Serum

Affiliate Compete (RX+)

27-21-15

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)

-rest 3:00-

21-15-9

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)

-rest 90 seconds-

15-12-9

Wall Balls (20/14)

Burpee Box Jump Overs (24/20)

Freedom (RX'd)
27-21-15
Wall Balls (20/14)
15-12-9
Burpee Box Jump Overs (24/20)
-rest 3:00-
21-15-9
Wall Balls (20/14)
12-9-6
Burpee Box Jump Overs (24/20)
-rest 2:00-
15-12-9
Wall Balls (20/14)
9-6-3
Burpee Box Jump Overs (24/20)

Independence
27-21-15
Wall Balls (14/10)
15-12-9
Burpee Box Jump Overs (20/16)
-rest 3:00-
21-15-9
Wall Balls (14/10)
12-9-6
Burpee Box Jump Overs (20/16)
-rest 2:00-
15-12-9
Wall Balls (14/10)
9-6-3
Burpee Box Jump Overs (20/16)

Liberty
3 sets
15-12-9
Wall Ball Thrusters (light)
9-6-3
Up Down Box Step Up (20/16)
-rest 3:00 between sets-

• Target Time: sub 18 minutes

• Time cap: 20 minutes