<p>Freedom (RX’d)<br>8 rounds<br>15 Kettlebell Swings (53/35)<br>45 Unbroken Single Unders<br>(KG conv: 24/16)<br>*Repeat from March 12th, 2023</p><p> </p><p>Independence<br>8 rounds<br>15 Kettlebell Swings (35/26)<br>30 Unbroken Single Unders<br>(KG conv: 16/12)</p><p> </p><p>Liberty<br>8 rounds<br>10 Russian Kettlebell Swings (light)<br>30 Single Unders</p><ul><li>Target time: 11-13 minutes</li><li>Time cap: 16 minutes</li></ul>

<p>Warm-Up:</p><p>You can use the first 2,000m Row below as the warm-up</p><p> </p><p>45-60 Min @Easy Zone 1-2</p><p>2,000m Row</p><p>50ft Mixed Front Rack &amp; Overhead Carry (quality position overhead over loading (2×53/35)) – go lighter if needed for better quality (each arm)</p><p>3,000m Bike Erg (or 90/72 cal Air Bike or 1200m Run)</p><p>25 Sec L-sit Hang</p><p>5 Cossack Squat w/ 2 sec pause in bottom (each leg)</p><p>(KG conv: 22.5/15 DBs)</p>