1 x 3
Snatch Push Press + Overhead Squat 1x3
2 Snatch Push Press + 1 Overhead Squat:
- Work up to a heavy complex in 10-12 minutes

Freedom (RX'd)
6:00 AMRAP
8/7 Calorie Air Bike
2-4-6-8. . . Burpees Box Jump Overs (24/20)
-rest 4:00-
6:00 AMRAP
6 Burpees Box Jump Overs (24/20)
2-4-6-8. . . Calorie Air Bike


Independence
6:00 AMRAP
6/5 Calorie Air Bike
2-4-6-8. . . Burpees Box Jump Overs (20/16)
-rest 4:00-
6:00 AMRAP
4 Burpees Box Jump Overs (20/16)
2-4-6-8. . . Calorie Air Bike


Liberty
6:00 AMRAP
5/4 Calorie Air Bike
2-4-6-8. . . Up Down Box Step Overs (20/16)
-rest 4:00-
6:00 AMRAP
6 Up Down Box Step Overs (20/16)
1-2-3-4. . . Calorie Air Bike

• Target Round each set:
  Set 1: Through Round of 10 Burpee Box Jump Overs
  Set 2: Through Round of 10 Calorie Bike
• Minimum Round before scaling:
  Set 1: Into Round of 8 Burpee Box Jump Overs
  Set 2: Into Round of 6 Calorie Bike

1 x 3
Deadlift 5x3
5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *

Freedom (RX'd)
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (135/95)

* Each shutle run rep = 25ft down, 25ft back (50ft total)


Independence
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (115/80)


Liberty
5 Sets (1 set every 2:30)
6x50ft Shuttle Runs
12 Dumbbell Front Squats (light)

• Target time each set: sub 1:30
• Time cap each set: 2 minutes

Freedom (RX'd)
7 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
10 Toes to Ring (OR 10 Toes to Bar)
10 Wall Balls (20/14)


Independence
7 Rounds
7 Hand Release Push Ups
7 Dumbbell Snatches (50/35)
7 Toes to ring (OR 8 Toes to Bar)
7 Wall Balls (20/14)


Liberty
5 Rounds
10 Bar Push Ups
10 Dumbbell Snatches (light)
10 Hanging Knee Raises
10 Wall Balls Thrusters (light)

• Target time: 13-15 minutes
• Time cap: 20 minutes