9/8/2026

STRENGTH/SKILL

EVERY 1:00 (6:00)
FREEDOM (Advanced)
MIN 1 - 1 Wall Walk + :20 Hold at the Top
MIN 2 - 8 GHDs to Parallel or 8 Slow V-Ups

INDEPENDENCE (Intermediate)
MIN 1 - 1 Wall Walk + :10 Hold at the Top
MIN 2 - 6 GHDs to Parallel or 6 Slow V-Ups

LIBERTY (Beginner)
MIN 1 - 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 - 8 Alt. V-Ups or 8 Alt. Bike Crunches

WORKOUT

COMPETE (RX+)

2:00 AMRAP (6 SETS)

20 GHDs

25' Unbroken HS Walk

Max Reps Box Jumps (24/20)

-Rest 2:00 b/t Sets-

FREEDOM (RX)
2:00 AMRAP (6 SETS)
16 GHDs (or 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)

INDEPENDENCE (Intermediate)
2:00 AMRAP (6 SETS)
12 GHDs (or 12 V-Ups)
3 Wall Walks
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-

LIBERTY (Beginner)
2:00 AMRAP (6 SETS)
15 Sit-Ups
3 Inchworms
Max Reps Box Step Ups (20/16)
-Rest 2:00 b/t Sets-

Target # of reps: 120-140

Minimum # of reps: 60-90