3/11/2026

Shoulder Press

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:30 × 4 sets
3 Shoulder Press @72-75%

Muscle Beach

AFFILIATE COMPETE (RX+)

2:00 AMRAP

10 Overhead Squat (135/95)

50 Double Unders

Max Handstand Walk

-rest 1:00 between sets-

* Continue until 200ft Handstand Walk

FREEDOM (RX)
2:00 AMRAP
10 Overhead Squat (95/65)
50 Double Unders
Max Wall Walks (or Handstand Walk)
-rest 1:00 between sets-
*Continue until you have accumulated 25 Wall Walks or 200ft Handstand Walk
(Scored by Total Time)

INDEPENDENCE (Intermediate):
2:00 AMRAP
10 Overhead Squat (75/55)
35 Double Unders
Max Wall Walks (or Handstand Walk)
-rest 1:00 between sets-
*Continue until you have accumulated 20 Wall Walks or 150ft Handstand Walk

LIBERTY (Beginner):
2:00 AMRAP
10 Dumbbell Goblet Squat (Light)
30 Single Unders
Max Inchworms
-rest 1:00 between sets-
*Continue until you have accumulated 20 Inchworms

Target Time: 6:00-8:00

Time Cap: 17:00