WOD

Movement Prep/Activation:
7:00 Flow
2 Rounds
100m Run
5 Kip Swings
5 Hanging Knee Raises
10 Step Back Lunges
-Into-
2 Rounds
100m Run
3 Toes to Bar
6 V-Ups
10 Air Squats

Workout Prep:
2 sets @ 60–70%
100m Run
3–5 Toes to Bar
-rest 30-seconds between sets-

FREEDOM (RX):
Teams of 2
8 sets (each/1:1)
200m Run
15 Toes to Bar
(Scored by Total Time)

INDEPENDENCE (Intermediate):
Teams of 2
8 sets (each/1:1)
200m Run
10 Toes to Bar

LIBERTY (Beginner):
Teams of 2
8 sets (each/1:1)
100m Run
10 Hanging Knee Raises

3-4 sets
8 Weighted Chin Ups (supinated grip) @ RPE 8/10
10 Double DB Standing Bent Over Row @ RPE 8/10
12 Reverse Grip Lat Pulldown @ RPE 8/10 (or 30 Banded Lat Pulldown)
10 Alternating Dumbbell Curls (each side) @ RPE 8/10
*Rest 2:00-3:00 between sets

*score is total time for the mini pump