6 rounds, every 90 seconds complete :
Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar
Muscle Up
Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or
Kipping Pull-ups, then complete 5 Push Ups on the ground.
Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on
box or bench)
Pumpkin Spice Latte
Freedom (RX’d)
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Pull-ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Score is Part 1. Comment with your time for Part 2.
Independence
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
3-6-9-12…
Pull ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Liberty
8:00 AMRAP
2-4-6-8…
Push Ups
4-8-12-16…
RIng Rows
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Crossover Symmetry or Banded 7’s
-into-
6:00 AMRAP
30 second Machine
5 Inch Worms
3 Pike Push Ups
5 Kip Swings
5 Ring Rows