Warm-up:
10 minutes
1 min Row
10 Banded Pull Aparts
10 Kip Swings
10 Dumbbell Bench Press
1 Zombie Rope Climb (Or 10 Ring Rows)
+
Freedom (RX'd)
Teams of 2
100/80 Calorie Row
100 Bench Press @ 115/75#
30 Bar Muscle Ups (Or 60 Chest to Bar)
80/64 Calorie Row
80 Bench Press @ 135/85#
10 Rope Climbs (or 40 Strict Pull Ups)
60/48 Calorie Row
60 Bench Press @ 155/95#
6 Legless Rope Climbs (Or 20 Burpee Pull Ups)
-Split reps as desired-
—
Independence (Scaled/Masters)
Teams of 2
80/65 Calorie Row
100 Bench Press @ 95/65#
40 Chest to Bar
60/48 Calorie Row
80 Bench Press @ 115/75#
8 Rope Climbs (or 30 Strict Pull Ups)
40/32 Calorie Row
60 Bench Press @ 135/85#
4 Rope Climbs (Or 16 Burpee Pull Ups)