Movement Prep/Activation:
8:00 Flow (continuous, not AMRAP)

0:00–2:00:
Easy Machine Build (gradually increase pace every 30 seconds)
2:00–4:00:
10 Alternating Cossack Squats
8 Plank Shoulder Taps (each side)
6 Single Dumbbell Deadlifts (each arm, light)
4:00–6:00:
8 Alternating Dumbbell Hang Power Snatches (light)
10 Walking Lunges (bodyweight)
8 Hollow Rocks
6:00–8:00:
:20 Moderate Machine
:10 Off x 3 rounds

Workout Prep:
2 sets @ 60–70%
5/4 Calorie Machine
4 Dumbbell Snatches
4 Walking Lunges

FREEDOM (RX):
5 Sets
1:00 Calorie Bike (Bike Erg or Air Bike)
1:00 Dumbbell Snatch (50/35)
1:00 Walking Lunge Steps
1:00 Rest
(Scored by Total Reps each Round)
(KG conv: 22.5/15)

INDEPENDENCE (Intermediate):
5 Sets
1:00 Calorie Bike
1:00 Dumbbell Snatch (35/25)
1:00 Walking Lunge Steps
1:00 Rest
(KG conv: 15/10)

LIBERTY (Beginner):
5 Sets
1:00 Calorie Bike
1:00 Dumbbell Snatch (light)
1:00 Walking Lunge Steps
1:00 Rest

3-4 Rounds @Smooth Zone 2 Effort:
3 Min Run
3 Min Row
3 Min Ski
3 Min Bike

Movement & Mobility
2-3 Rounds
5 World’s Greatest Stretch (per side)
8 Jefferson Curl (light)
1:30 Deep Squat Hold
10 Thoracic Rotations (per side)