“Freedom Sauce”

3 minute AMRAP
21 thrusters (95/65)
21 burpees over bar
Max calorie row

3 minutes rest

3 minute AMRAP
18 overhead squats (115/80)
18 burpees over bar
Max calorie row

3 minutes rest

3 minute AMRAP
15 front squats (135/95)
15 burpees over bar
Max calorie row

3 minutes rest

3 minute AMRAP
12 back squats (155/105)
12 burpees over bar
Max calorie row

*bar starts from the ground on each AMRAP

then, 4x Max handstand push-ups

• As difficult as possible
• Rest as needed between sets