1. Movement Prep/Activation and Increasing Heart Rate
2:00 Bike/Ski/Run (Build in pace every 30 seconds)
-into-
3 rds
– 30 Single Unders
– 10 Single-KB Suitcase Deadlifts e/s
– 10 Single-KB (Single Arm) Up Right Row e/s

2. Workout Prep
3 rds
– 10 Double Unders
–   1 Clean (build in weight)
– 4/5 cal Bike/Ski or run (equal time)

„Sour Gummy Worms“

Freedom (RX’d)
AMRAP 18
– 75 Double Unders
– 10 Power-Cleans (42,5/60)
– 15/20 cal Echo Bike / cal Ski / run
– 75 Double Unders
– 10 Power-Cleans (42,5/60)

Independence
AMRAP 18
– 50 Double Unders
– 10 Power-Clean (30/42,5)
– 13/16 cal Echo Bike / cal Ski / run
– 50 Double Unders
– 10 Power-Clean (30/42,5)

Liberty
AMRAP 18
– 50 Single Unders
– 10 Sandball/MedBall Slams (light)
– 13/16 cal Bike
– 75 Double Unders
– 10 Sandball/MedBall Slams (light)

Target number of rds: 3 rds

Minimum number of rds before scaling: 2.5 rds