WOD

Movement Prep/Activation:
10:00 AMRAP
1:00 Easy Machine
10 PVC/Banded Pass Throughs
5 Push Press (empty bar)
5 Hang Muscle Cleans
5 Pike Push Ups
10 Box Step Ups

Workout Prep:
2 sets:
3 Hang Power Clean (build in weight)
3 Handstand Push Ups
3 Box Jump Overs (build in height)
-rest 30-seconds-

FREEDOM (RX):
10:00 AMRAP
2-4-6-8-10. . .
Dumbbell Hang Power Cleans (50s/35s)
Handstand Push Ups
Box Jumps (30/24)
(Score by Rounds+Reps)
(KG conv: 22.5/15 DBs)

INDEPENDENCE (Intermediate):
10:00 AMRAP
2-4-6-8-10. . .
Dumbbell Hang Power Cleans (35s/25s)
Handstand Push Ups (1 abmat)
Box Jumps (24/20)
(KG conv: 15/10 DBs)

LIBERTY (Beginner):
10:00 AMRAP
2-4-6-8-10. . .
Dumbbell Hang Power Cleans (light)
Dumbbell Push Press (light)
Box Step Ups (20)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.