3/5/2025

Supersonics

Affiliate Compete (RX+)

30/24 Calorie Air Bike

-into-

3 Rounds

10 Power Cleans (115/85)

3 Wall Walks

-into-

30/24 Calorie Air Bike

-into-

3 Rounds

10 Thrusters (115/85)

10 Bar Facing Burpees

-into-

30/24 Calorie Air Bike

Freedom (RX'd)
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (95/65)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (95/65)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike

Independence
25/20 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (75/55)
3 Wall Walks
-into-
25/20 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (75/55)
10 Bar Facing Burpees
-into-
25/20 Calorie Air Bike

Liberty
20/16 Calorie Air Bike
-into-
3 Rounds
10 Dumbbell Power Cleans (light)
3 Inchworms
-into-
20/16 Calorie Air Bike
-into-
3 Rounds
10 Dumbbell Thrusters (light)
10 Up Downs
-into-
20/16 Calorie Air Bike

• Target time: 16-18:00

• Time cap: 22:00

Gymnastics: Ring Muscle-Ups

Strength Option:
EMOM8
Odd:
Level 1: 3-5 Strict Ring Muscle-ups
Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups
Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows

Even: 20-30 second Box Support Tuck Hold (or Plank Hold)

No Conditioning Option since it’s during the Open