“Arm Candy”

EMOM x 9
:30 Handstand Hold
10 Med Ball Cleans (20/14)
10 Hand-Release Push-Ups

6 Rounds:
15/12 Calorie Row
12 Burpees
100 Meter Farmers Carry (53’s/35’s)

The Med Ball Clean

“Last Call”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

The Bench Press
The Hang Squat Clean
The Deadlift

“Freedom Sauce”

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

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (115/80)
15 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
9 Overhead Squats (135/95)
9 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

The Overhead Squat