Freedom...

WU
30 Singles
3 Rnds ~ 12 Air Squats + 9 Sit Ups + 6 Push Ups
30s D/U

Complete:
7 Wall Squats (10 Sec / rep)

BB Warm Up

Pausing OHS (3-Sec Pause @ Bottom)
Every 90s perform 2 Reps:
2 @ 60% (max Snatch Wt)
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%

FREEDOM SAUCE
With a Running Clock (get as many Calories as possible):
In 3 Minutes perform:
21 OHS (95/65) + 21 Burpees over Rower
Max Cal Row w/ Remaining Time
~ 3 MIN REST (3-6) ~
@ 6 Minute Mark...take 3 Min to perform
18 OHS (115/80) + 18 Burpees over Rower
Max Cal Row w/ Remaining Time
~ 3 MIN REST (9-12) ~
@ 12 Minute Mark...take 3 Min to perform
15 OHS (135/95) + 15 Burpees over Rower
Max Cal Row w/ Remaining Time
~ 3 MIN REST (15-18) ~
@ 18 Minute Mark...take 3 Min to perform
12 OHS (155/115) + 12 Burpees over Rower
Max Cal Row w/ Remaining Time
Score is the TOTAL # of Calories you can acquire!

Finisher ~ 
20 Minutes Capacity Rowing
Every 4 minutes perform 15 GHD Sit Ups + 15 Hip Extensions

Daliege ~ ?? for OHS sets / Bike (20s - 25s - 45s - 60s) ?? Cal...but biked the time
Cort ~ 115 for heavy pause / 65-80-95-115 for FS ~ 6-8-6-13 = 33 TOTAL bad rower! 2950~14:15
tb ~ 135-155-175-195-205 / 9(5)-16(5)-17(6)-18(7) = 60 Cal Total / 3234 ~ 13:12 on rower

Defend me, O God, and plead my cause against a godless nation.