Movement Prep/Activation:
2 Rounds
1:00 Machine
10 Walking Lunge Steps
10 Banded Clam Shells
6 Alternating Dumbbell Hang Clean and Jerk (light)

Workout Prep:
2 sets
5 Wall Balls
4 Alternating DB Clean & Jerks (light, build in weight)
-rest :45-

FREEDOM (RX):
50 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (50/35)
50 Wall Balls (20/14)
(Scored by Time)
(KG conv: 9/6 WB, 22.5/15 DB)

INDEPENDENCE (Intermediate):
40 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (35/25)
40 Wall Balls (20/14)
(KG conv: 9/6 WB, 15/10 DB)

LIBERTY (Beginner):
25 Wall Ball Thrusters (light)
25 Alternating Hang Dumbbell Clean and Jerk (light)
25 Wall Ball Thrusters (light)

45 Minutes at Zone 2 Pace
2000m Row
100m Reverse Sled Drag (moderate load, dig through heels)
1000m Ski (or 800m Run)
50m Sandbag Bear Hug Carry (150/100)

Warm-up:
AMRAP8
1:00 easy cardio (row, ski, bike, or jog)
10 Lunges
10 Air Squats
10 Banded Good Mornings
10 Glute Bridges
10 Plank Shoulder Taps
25m Farmers Carry (light)

Then, 2 rounds:
100m Run
10m Sled Push (build in weight)
5 calorie Ski
20m Farmers Carry (build in weight)

Workout:
Teams of 2
400m Run (together)
80m Sled Push (shared)
400m Run (together)
200m Farmers Carry (shared)
400m Run (together)
80 calorie Ski (shared)
400m Run (together)
(Scored by Time)

Weights:
Sled: 165/110 lb (75/50 kg)
Farmers Carry: 2x 53/35 lb Kettlebells (25/16 kg)