Warm Up
9:00 AMRAP
30-second Easy Air Bike
10 Cossack Squats
4 Up Downs
10 Alternating Step Back Lunges
3 Empty-Bar Back Squats

Workout Prep:
2 sets
10-second Air Bike (build in pace)
Set 1: 2 Burpee to Bar
Set 2: 2 Burpee Box Jump Overs
-rest 30-seconds-

Back Squat 3×5
Every 2:00 × 3 sets
5 Back Squats @60%

Minestrone – FREEDOM (RX):
25/20 Calorie Air Bike
25 Burpees
25/20 Calorie Air Bike
-at 8:00-
25/20 Calorie Air Bike
20 Burpee to Bar (6in)
25/20 Calorie Air Bike
-at 16:00-
25/20 Calorie Air Bike
15 Burpee Box Jump Over (24/20)
25/20 Calorie Air Bike
(Score is Time for each set)

INDEPENDENCE:
20/16 Calorie Air Bike
25 Burpees
20/16 Calorie Air Bike
-at 8:00-
20/16 Calorie Air Bike
20 Burpee to Bar (6in)
20/16 Calorie Air Bike
-at 16:00-
20/16 Calorie Air Bike
15 Burpee Box Jump Over (20/16)
20/16 Calorie Air Bike

(Score is Time for each set)