4/17/2026

Chevy Bel Air

COMPETE (RX+)

9-7-5

Front Squats (185/125)

Ring Muscle Up

-@10:00-

5-7-9

Front Squats (185/125)

Ring Muscle Up

FREEDOM (RX):
9-7-5
Front Squats (155/105)
Ring Muscle Up
-@10:00-
5-7-9
Front Squats (155/105)
Ring Muscle Up
(Scored by Time each set)

INDEPENDENCE (Intermediate):
9-7-5
Front Squats (135/95)
7-5-3
Bar Muscle Up (or 18-14-10 Chest to Bar)
-@10:00-
5-7-9
Front Squats (135/95)
3-5-7
Bar Muscle Up (or 10-14-18 Chest to Bar)

LIBERTY (Beginner):
9-7-5
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
-@10:00-
5-7-9
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up

Target Time per set: 4:00-5:00

Time Cap per set: 7:00

Bench Press

Every 2:00 × 5 Sets
5 Bench Press @ 70% or RPE 7