1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min choice of machine
3 Up-Downs
5 Single Arm Dumbbell Thrusters (each/lightweight)
5 Box Step Ups (each side)

2. Workout Prep
2 sets: With Partner
6 Alternating V-Ups (Each/ while partners hold a plank)
2 Synchro Burpee Box Jump Overs

"Mike and Ike Sours"

Freedom (RX'd)
Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
15 Synchro Burpee Box Jump Overs (24/20)

Individual Option:
5 rounds
20 Alternating V-Ups 
15 Burpee Box Jump Overs (24/20)

Independence
Teams of 2
5 rounds
20 Alternating V-Ups (each)
(Partner Hold Plank (elbows))
12 Synchro Burpee Box Jump Overs (20/16)

Liberty
Teams of 2
5 rounds
20 Sit ups (Partner hold plank)
15 Synchro Up Downs + Step Up

Target time: 12-14 minutes
Time cap: 18 minutes

Practice Ring Muscle Ups
- 10-12 minutes-

1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose