Freedom (RX'd)
800m Farmer Carry (35s/25s)
-Every 1:00 (including 0:00) perform 5 Burpees-
(KG conv: 15s/10s)

Independence
800m Farmer Carry (25s/15s)
-Every 1:00 (including 0:00) perform 4 Burpees-
(KG conv: 10s/7.5s)

Liberty
400m Farmer Carry (light)
-Every 1:00 (including 0:00) perform 5 Up Downs-

• Target time: 9:00-11:00
• Time cap: 15:00

40-45 Min Bike Erg @Zone 2 Pace
First 30 minutes are 12 Sec Standing Sprint (Damper 10/8) followed by 48 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 Min Zone 2 Seated

If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 30 minutes are 12 Sec hard followed by 48 sec easy.
-then-
10-15 Min Zone 2