<p>Freedom (RX’d)<br>Every 1:00 (16:00)<br>Minute 1: 0:30 Handstand Hold <br>Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)<br>Minute 3: 5-8 Strict Toes to Bar<br>(KG conv: 16/12 KB)</p><p> </p><p>Independence<br>Every 1:00 (16:00)<br>Minute 1: 0:20 Handstand Hold <br>Minute 2: 8 Single Arm Russian Kettlebell Swings (26/15)<br>Minute 3: 4-6 Strict Toes to Bar<br>(KG conv: 12/7 KB)</p><p> </p><p>Liberty<br>Every 1:00 (16:00)<br>Minute 1: 0:30 Plank Hold (elbows)<br>Minute 2: 10 Kettlebell Swings (light)<br>Minute 3: 10 Hanging Knee Raises</p><ul><li>Target time each station: 30-40 seconds</li><li>Time cap each station: 45 seconds</li></ul>

<p>60 Min (Zone 2 Pace)</p><p>Buy In: 4,000m Run</p><p>AMRAP in remaining time:</p><p>1,000m Row</p><p>15 Side Plank Rotations (per side)</p><p>2000m Bike Erg</p><p>3 Skin the Cat Controlled</p><p> </p><p>You can use the first part of the Run as the warm-up.</p><p>If Bike Ergs are not available, the 2,000m Bike Erg can be changed to 60/48 cal Air Bike.</p>