10/14/2026

STRENGTH/SKILL

10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work

• Freedom (Advanced) - Handstand Walk or Freestanding Handstand Hold

• Independence (Intermediate) - Kick-Ups/Box Pike Walk

• Liberty (Beginner) - Bear Crawl/Wall Walk

WORKOUT

COMPETE (RX+)

5 ROUNDS FOR TIME

400m Run

75 Double Unders

50’ HS Walk

FREEDOM (RX)
5 ROUNDS FOR TIME
400m Run
50 Double Unders
5 Wall Walks
(Scored by Time)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
400m Run
40 Double Unders
4 Wall Walks

LIBERTY (Beginner)
5 ROUNDS FOR TIME
400m Run
50 Single Unders
5 Inchworms

Target Time: 17:00-20:00

Time Cap: 26:00