3x (1250m at Moderate, 90 Sec Rest)
-Rest 2 Min-
3x (400m at Faster, 90 Sec Rest)
-Rest 2 Min-
3x (1000m at Fast, 90 Sec Rest)
-Rest 2 Min-
3x (400m at Fastest, 90 Sec Rest)

Freedom (RX’d)
5 Rounds
21/16 Calorie Assault Bike
7 Clean and Jerks (135/95)
3 Muscle Ups (Or 3 Burpee Chest to Bar)

Independence
5 Rounds
16/13 Calorie Assault Bike
7 Clean and Jerks (115/80)
3 Bar Muscle Ups ( Or 3 Burpee Pull-ups)
 
Liberty
5 Rounds
15/12 Calorie Assault Bike
12 Alternating Dumbbell Clean and Jerks (light)
4 Burpee Jumping Pull-ups