<p>Freedom (RX’d)<br>For Time:<br>50 Wall Balls (20/14)<br>50 Alternating Hang Dumbbell Clean and Jerk (50/35)<br>50 Wall Balls (20/14)<br>(KG conv: 9/6 WB, 22.5/15 DB)</p><p> </p><p>Independence<br>For Time:<br>40 Wall Balls (20/14)<br>50 Alternating Hang Dumbbell Clean and Jerk (35/25)<br>40 Wall Balls (20/14)<br>(KG conv: 9/6 WB, 15/10 DB)</p><p> </p><p>Liberty<br>For Time:<br>25 Wall Ball Thrusters (light)<br>25 Alternating Hang Dumbbell Clean and Jerk (light)<br>25 Wall Ball Thrusters (light)</p><ul><li>Time Time: 6-8 minutes</li><li>Time Cap: 10 minutes</li></ul>

<p>Bike</p><p>250m easy</p><p>250m moderate</p><p>250m easy</p><p>250m moderate/fast</p><p>250m easy</p><p>50m sprint</p>

<p>3 Min Ramp from RPE 2 to RPE 5</p><p>3 Min at RPE 3</p><p>5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3)</p><p>5 Min at RPE 3</p><p>5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3)</p><p>8 Min at RPE 3, 2 Min at RPE 9</p><p>3 Min at RPE 3, 2 Min at RPE 9</p><p>3 Min at RPE 3, 2 Min at RPE 9</p><p>3 Min Ramp from RPE 3 to RPE 2</p><p>Total Time: 41.5 Min</p><p>** This workout can alternatively be done on another machine or as a run.</p>