7/18/2024

Cinnamon Sugar

Affiliate Compete (RX+)

100ft Wall Ball Lunge (30/20)

50 Hang Wall Ball Cleans (30/20)

100ft Wall Ball Lunge (30/20)

10 Wall Walks

100ft Wall Ball Lunge (30/20)

50 Hang Wall Ball Cleans (30/20)

100ft Wall Ball Lunge (30/20)

Freedom (RX'd)

100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
10 Wall Walks
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
The ball can be held any way for the lunges. The cleans are hang squat cleans.

Independence
100ft Wall Ball Lunge (14/10)
40 Hang Wall Ball Cleans (14/10)
100ft Wall Ball Lunge (14/10)
8 Wall Walks
100ft Wall Ball Lunge (14/10)
40 Hang Wall Ball Cleans (14/10)
100ft Wall Ball Lunge (14/10)

Liberty
50ft Lunge
25 Hang Wall Ball Cleans (light)
50ft Lunge
10 Inchworms
50ft Lunge
25 Hang Wall Ball Cleans (light)
50ft Lunge

• Target time: 10-12 minutes

• Time cap: 15 minutes

Strength Complex

Every 2:00 for 5 sets, building in weight:
3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead
* Complex should be completed unbroken.