9/14/2026

STRENGTH/SKILL

EVERY 1:30 (5 Sets)
3 Deadlifts
2 Power Clean
1 Shoulder to Overhead
*Start Moderate and Build to Heavy
(Score is Heaviest Weight)

WORKOUT

COMPETE (RX+)

7 ROUNDS

7 Deadlifts (315/205)

7 Strict Handstand Push Ups

FREEDOM (RX)
7 ROUNDS
7 Deadlifts (275/185)
7 Handstand Push Ups
(Score is Time)

INDEPENDENCE (Intermediate)
7 ROUNDS
7 Deadlifts (225/155)
5 Handstand Push Ups (or 7 Dumbbell Strict Press 35/25)

LIBERTY (Beginner)
7 ROUNDS
7 Deadlifts (light)
7 Dumbbell Strict Press (light)

Target Time: 6:00-8:00

Time Cap: 12:00