1. Movement Prep/Activation and Increasing Heart Rate
8 min Amrap:
:30 sec Row
5 Box Step Ups (each side)
5 Abmat Sit Ups
2 Sandbag Over Bar/Box (light)

2. Workout Prep
2 sets:
4 Synchro Wall Ball Sit Ups
2 Synchro Box Jumps
1 Sandbag Over Bar/Box (build in weight)

"Dachshund"

Freedom (RX'd)
Teams of 2
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Sandbag Over Box/Bar on Rig (150/100) (Or Power Snatch (155/105)
-rest 3:00 between sets-
(KG conv: WB 9/6, SB 70/45, PS 70/48)

Individual Option:
5 sets:
3:00 Amrap
15 Wall Balls Sit Ups (20/14)
12 Box Jumps (24/20)
Max Sandbag Over Box/Bar on Rig (150/100) (Or Power Snatch (155/105)
-rest 3:00 between sets-
(KG conv: WB 9/6, SB 70/45, PS 70/48)

*For Sandbag Over Bar, the height should be right at the sternum. If using a box, height is 48/42

Independence
5 sets:
3:00 Amrap
12 Synchro Wall Balls Sit Up (14/10)
10 Synchro Box Jumps (20/16)
Max Sandbag Over Box/Bar on Rig (100/70) (Or Power Snatch (135/95)
rest 3:00 between sets
(KG conv: WB 6/4, SB 45/32.5, PS 61/43)

Liberty
5 sets:
3:00 Amrap
15 Synchro Sit Ups
12 Synchro Box Step Ups (20/16)
Max Dumbbell Power Clean (moderate)
rest 3:00 between sets

Target number of reps each set: 15-20 total reps
Minimum number of reps before scaling: 10 reps

1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)