<p>Freedom (RX’d)<br>3 rounds<br>75 Double Unders<br>25 GHDs (Or V-Ups)</p><p> </p><p>Independence<br>3 rounds<br>60 Double Unders<br>20 GHDs + 6in Riser (Or V-Ups)</p><p> </p><p>Liberty<br>3 rounds<br>75 Single Unders<br>25 Sit Ups</p><ul><li>Target time: 7-8 minutes</li><li>Time cap: 10 minutes</li></ul>

<p>60 Min (Zone 2 Pace)<br>Buy In: 4,000m Run<br>AMRAP through in remaining time:<br>1000m Row<br>30 Sec Wall Facing Handstand Hold<br>2,000m Bike Erg<br>30 Sec Supinated Passive Hang<br><br>You can use the first part of the Run as the warm-up.<br>If Bike Ergs are not available, the 2,000m Bike Erg can be changed to 60/48 cal Air Bike.</p>