8/18/2026

Front Squat

EVERY 1:30 (10 SETS)
2 Front Squats*
*Start Moderate and Build to Heavy (RPE 8-9)
(Score is the Heaviest Weight)

WORKOUT

COMPETE (RX+)

12:00 AMRAP

30 Wall Balls (20/14)

3 Legless Rope Climbs

FREEDOM (RX)
12:00 AMRAP
30 Air Squats
3 Rope Climbs
(Score is Rounds + Reps)

INDEPENDENCE (Intermediate)
12:00 AMRAP
30 Air Squats
2 Rope Climbs or 10 Strict Pull Ups

LIBERTY (Beginner)
12:00 AMRAP
20 Air Squats
10 Ring Rows

Target # of rounds: 6-7

Minimum # of rounds: 4-6