Movement Prep/Activation:
7:00 Partner Flow
0:00–2:00 Easy Machine (build pace)
2:00–4:00
2 Rounds
3 Light Deadlifts
5 Air Squats
5 Box Step Overs
4:00–7:00
2 rounds
5/4 Calorie Air Bike
2 Sandbag Clean to Shoulder (light)
Workout Prep:
1 Partner Round @ 60–70%
5/4 Calorie Machine
1 Sandbag Clean Over Box (each)
• Lock in pacing and partner rhythm
• Confirm movement standards and scaling.
FREEDOM (RX):
Teams of 2
8 sets
2:00 AMRAP
15/12 Calorie Air Bike (each/same time)
Max Power Cleans-185/125. (alternate reps)
-rest 1:00 between sets-
(Scored by Total Cleans)
(KG conv: 70/45 Sandbag, 85/57.5 Power Clean)
INDEPENDENCE (Intermediate):
Teams of 2
8 sets
2:00 AMRAP
12/10 Calorie Air Bike (each/same time)
Max Power Cleans-135/95. (alternate reps)
-rest 1:00 between sets-
(KG conv: 45/32.5 Sandbag, 60/42.5 Power Clean)
LIBERTY (Beginner):
Teams of 2
8 sets
2:00 AMRAP
10/8 Calorie Air Bike (each/same time)
Max DB Power Cleans(switch every 5 reps)
-rest 1:00 between sets-
3 sets:
20 Stick Sit Ups
30 Heel Taps (each side)
30 GHD Russian Twist (each side)
*Rest 2:00 between sets
*score is total time for the mini pump