1. Movement Prep/Activation

3:00 Row
-into-
8:00 AMRAP
30-second Jump Rope
10 Roll and Reach
10 Kip Swings
5 Hanging Knee Raises
5 Inchworms

2. Workout Prep
2 sets:
Partner 1:
1:00 Row (Build in pace)
Partner 2:
10 Double Unders
5 Toes to Bar
-switch when both are completed, go through it twice.

Freedom (RX’d)
Teams of 2
5 Rounds (30 minutes)
Partner 1:
3:00 AMRAP
30 Double Unders
10 Toes to Bar
Partner 2: max distance Row
Then Switch

Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds.
Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters.

Independence
5 Rounds
Partner 1:
3:00 AMRAP
24 Double Unders
8 Toes to Bar
Partner 2:
AMRAP Row
-switch every 3:00, keep a running total of Rounds-

Liberty
5 Rounds
Partner 1:
3:00 AMRAP
25 Single Unders
8 Hanging Knee Raises
Partner 2:
AMRAP Row
-switch every 3:00, keep a running total of Rounds-

• Target number of Rounds: 16+ Rounds (total)
• Minimum number of Rounds before scaling: 12 Rounds