<p>Freedom (RX’d)<br>30-20-10<br>Dumbbell Power Cleans (50s/35s)<br>Burpee Over Dumbbells<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>30-20-10<br>Dumbbell Power Cleans (35s/25s)<br>Burpee Over Dumbbells<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>20-15-10<br>Dumbbell Power Cleans (light)<br>Up Downs</p><ul><li>Target time: 6-8 minutes</li><li>Time cap: 10 minutes</li></ul>

<p>You can use the first part of the 2,000m Row as the warm-up.</p><p> </p><p>45-60 Min Easy @Zone 1-2</p><p>2,000m Row</p><p>50ft Mini Band Bear Crawl</p><p>3,000m Bike Erg</p><p>20 Sec L-sit Hang</p><p>5 ATG Split Squats (per leg) – no weight w/3 Sec pause in bottom working ROM.</p><p> </p><p>If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.</p>