9/28/2026

Strict Press + Push Press + Push Jerk

EVERY 2:00 (5 Sets)
1 Shoulder Press
2 Push Press
3 Push Jerk

*Complex must be completed unbroken. Start Mod-Light and Build to Mod-Heavy
(Score is Heaviest Weight)

WORKOUT

COMPETE (RX+)

10 ROUNDS FOR TIME

10 Strict Ring Dips

10 Box Jumps (24/20)

FREEDOM (RX)
10 ROUNDS FOR TIME
10 Ring Dips
10 Box Jumps (24/20)
(Score is Time)

INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
7 Ring Dips (or 10 Box Dips)
10 Box Jumps (24/20)

LIBERTY (Beginner)
10 ROUNDS FOR TIME
7 Box Dips
10 Box Step Ups (20/16)

Target Time: 11:00-14:00

Time Cap: 18:00