<p>Freedom (RX’d)</p><p>6 sets:</p><p>250/200m Row</p><p>6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box Get-Overs 30/24)</p><p>10 Dumbbell Shoulder to Overhead (2×50/2×35)</p><p>-rest 1:1 between sets-</p><p>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence</p><p>6 Rounds</p><p>250/200m Row</p><p>6 Burpee Box Get-Overs (40/32) (Or 12 Burpee Box Get-Overs 24/20)</p><p>10 Dumbbell Shoulder to Overhead (2×35/2×25)</p><p>1:1 – Work: Rest</p><p>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty</p><p>6 Rounds</p><p>200/175m Row</p><p>6 Burpee Box Step ups (24/20)</p><p>10 Dumbbell Push Press (light)</p><p>1:1 – Work: Rest</p><ul><li>Target time each set: Sub 2:30</li><li>Time cap each set: 3 minutes</li></ul>

<p>Bike Erg:</p><p>1,600m at RPE5</p><p>1 Min at RPE2, 1 Min Rest</p><p>2x (800m at RPE4, 1 Min Rest)</p><p>1,600m at RPE5</p><p>1 Min at RPE2, 1 Min Rest</p><p>4x (400m at RPE4, 30 Sec Rest)</p><p>1,600m at RPE5</p><p>1 Min at RPE2, 1 Min Rest</p><p>8x (200m at RPE4, 30 Sec Rest)</p><p> </p><p>Switch to Air Bike as needed. Score is total workout time.</p>