Movement Prep/Activation:

2:00 Machine
-into-
8:00 AMRAP
100m Jog
4 Inchworms
25ft Lizard Crawl
8 Box Step Ups

Workout Prep:
2 sets (Synchro Practice)
2 Synchro Wall Walks
6 Synchro Step-Ups (light)
Rest :45

FREEDOM (RX):

Teams of 2
400m Run (together) (Or 1600m Bike Erg (Split))
15 Synchro Wall Walks (Or 30 Wall Walks Split))
800m Run (together) (Or 3200m Bike Erg (Split))
50 Synchro Single Dumbbell Box Step Up (50/35)(20) (Or 100 Single Dumbbell Box Step Up (Split))
400m Run (together) (Or 1600m Bike Erg (Split))
(Scored by Time)
(KG conv: 22.5/15 DB)

INDEPENDENCE:
Teams of 2
400m Run (together) (Or 1600m Bike Erg (Split))
10 Synchro Wall Walks
800m Run (together) (Or 3200m Bike Erg (Split))
50 Synchro Single Dumbbell Box Step Up (35/25)(20)
400m Run (together) (Or 1600m Bike Erg (Split))
(KG conv: 15/10 DB)

LIBERTY:
Teams of 2
200m Run (together) (Or 1600m Bike Erg (Split))
15 Synchro Inchworms
400m Run (together) (Or 3200m Bike Erg (Split))
50 Synchro Box Step Up (20)
200m Run (together) (Or 1600m Bike Erg (Split))

Level 1
EMOM x10:
Odd: 25 Double Unders (or single unders)
Even: 10 Seated DB Strict Press

Level 2
EMOM x10:
Odd: 25 Double Unders
Even: AMRAP Unbroken Pike on Box Strict HSPUs (cap of 10 per minute)

Level 3
EMOM x 10:
25 DU + AMRAP Strict HSPU until the 45 second mark

Score is total number of HSPU / Press completed.