FREEDOM (RX):
Every 1:00 (15:00)
Minute 1: 30 second Handstand Hold (back to wall)
Minute 2: 12 Kettlebell Swings (53/35)
Minute 3: 5 Box Jumps (30/24)
(Scored by Completion)
(KG conv: 22.5/15 KB)

INDEPENDENCE
Every 1:00 (15:00)
Minute 1: 20 sec Handstand Hold
Minute 2: 12 Kettlebell Swings (35/26)
Minute 3: 5 Box Jumps (24/20)
(KG conv: 15/10 KB)

LIBERTY
Every 1:00 (15:00)
Minute 1: 30 sec Plank Hold (elbows)
Minute 2: 10 Kettlebell Swings (light)
Minute 3: 5 Box Jumps (low)

45 Minutes at Zone 2 Pace:
2,000m Row
3 Turkish Get Up (each arm 53/35)
1,000m Ski (or 60/50 calorie Air Bike)
50ft Bear Crawl w/controlled low hips
30 Sec Reverse Plank Hold

Warm-up:
AMRAP8
1 minute easy cardio (rotate Row / Ski / Jog)
10 Alternating Reverse Lunges
10 Banded Good Mornings
10 Glute Bridges (2-second pause at top)
10 Plank Shoulder Taps
10 Light Double KB Deadlifts (focus on hinge + bracing)

Workout:
3 Rounds:
400m + 15 Double KB Deadlifts + 30M Farmer Carry
400m + 30M Burpee Broad Jumps
400m + 30M Sandbag Lunges
(Score for Time)
For the 400m, athletes will Row one round, Ski one round, and Run one round. Athletes may pick the order, but all 3 pieces in the round must use that same choice. 36 minute time cap.

RX: 2x 24/16kg Kettlebells (53/35lb) and 20/10kg Sandbag (44/22lb)
Comp: 2x 32/24kg Kettlebells (70/53lb) and 30/20kg Sandbag (66/44lb)