FREEDOM (RX):
3 rounds
25/20 Calorie Air Bike (or 1000/850m Bike Erg)
10 Strict Weighted Chin Ups (35/25)
(KG conv: SWCU 15/10)
(Scored by Time)

INDEPENDENCE
3 rounds
25/20 Calorie Air Bike (or 1000/850m Bike Erg)
10 Strict Weighted Chin Ups (25/15)
(KG conv: SWCU 10/7)

LIBERTY
3 rounds
15/12 Calorie Air Bike (or 750/675m Bike Erg)
10 Jumping Chin Ups

45 Minutes at Zone 2 Pace
2,000m Row
:45 Side Plank(each side)
1,000m Ski
:45 Bear Hug Sandbag Carry (150/100l) (OR Farmers Carry (2×70/53))

Warm-up:
AMRAP8
1 minute cardio (run, ski, row, or bike)
10 Air Squats
10 Alternating Forward Lunges
10 Banded Pull-Aparts
10 Glute Bridges
5 Inchworm Push-ups
10 Wall Ball Deadlifts

Then, perform 3 sets of sled pushes building from an empty sled to workout weight.

Workout:
1000m Run + 25m Sled Push + 25 Wall Balls
800m Run + 25m Sled Push + 25 Wall Balls
600m Run + 25m Sled Push + 25 Wall Balls
400m Run + 25m Sled Push + 25 Wall Balls
(Scored by Time)

Lbs: 20/14 Wall Balls, 165/110 Sled
KGs: 9/6 Wall Balls 75/50 Sled