Movement Prep/Activation:
3 Rounds
1:00 Machine
10 Box Step Ups
10 Cossack Squats
5 PVC Clean Pulls
5 PVC Hang Muscle Cleans
5 PVC Front Squats

Workout Prep:
2 Controlled Rounds @ 60%
4 Box Step Overs
2 Deadlifts @ Workout Weight

FREEDOM (RX):
4 sets
3:00 AMRAP
20 Box Step Overs (20)
10 Deadlifts (155/105)
-rest 1:00 between sets-
* Start where you left off each time
(Scored by Rounds + Reps)
(KG conv: 70/47.5)

INDEPENDENCE (Intermediate):
4 sets
3:00 AMRAP
16 Box Step Overs (20)
10 Deadlifts (135/95)
-rest 1:00 between sets-
* Start where you left off each time
(KG conv: 60/42.5)

LIBERTY (Beginner):
4 sets
3:00 AMRAP
12 Box Step Ups (20/16)
8 Dumbbell Deadlifts (light)
-rest 1:00 between sets-
* Start where you left off each time

Complete one or both based on time and recovery needs:

Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Toe Stretch
1:00 Seal Stretch
1:00 Foam Roll Up Wall
*Rest as needed between sides, movements and sets.

Optional Accessory
3-4 sets
12 Goblet Spanish Squat @ RPE 8/10
12 Single Leg Dumbbell Glute Bridges (each side) @ RPE 8.5/10
-rest 1:00 between sets-