Overhead Squat
10 minutes to build up to a heavy triple

Conditioning
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Extra Work
Gymnastics
4×14 Unbroken Chest to Bar Pull-ups
Rest as little as needed between sets

*Programming modified from Ben Bergeron’s CompTrain