1. Movement Prep/Activation and Increasing Heart Rate
AMRAP 10
– 1 min erg of choice
– 3 Up-Downs
– 5 Single Arm DB-Thrusters e/s (lightweight)
– 5 Box Step Ups e/s

2. Workout Prep
2 rds w/ Partner
– 6 alt. V-Ups e/s (while partners hold a plank)
– 2 Synchro Burpee Box Jump Overs (sync.: chest on floor, stand on other side of box)

„Mike and Ike Sours“

Freedom (RX’d)
Teams of 2
5 rds
– 20 alt. V-Ups e/s while Partner holds Plank (elbows)
– 15 Sync. Burpee Box Jump Overs (24/20)

Individual Option:
5 rds
– 20 alt. V-Ups e/s
– 15 Burpee Box Jump Overs (24/20)

Independence
Teams of 2
5 rds
– 20 alt. V-Ups e/s while Partner holds Plank (elbows)
– 12 Synchro Burpee Box Jump Overs (20/16)

Liberty
Teams of 2
5 rds
– 20 Sit-Ups while Partner holds Plank 
– 15 Synchro Up Downs + Step Up

Target time: 12-14 minutes
Time cap: 18 minutes