5/24/2024

Shoulder Press

10-12 minutes to establish a Heavy Shoulder Press

The Freman

Affiliate Compete (RX+)

18:00 AMRAP

6-4-2

Bench Press (225/145)

3-2-1

Rope Climb

-Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00

Freedom (RX'd)
18:00 AMRAP
6-4-2
Bench Press (185/110)
3-2-1
Rope Climb (Or 12-8-4 Elevated Ring Rows)
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00

Independence
18:00 AMRAP
6-4-2
Bench Press (155/95)
2-1-1
Rope Climb (Or 8-6-4 Elevated Ring Rows)
-Repeat the 6-4-2 and 2-1-1 sequence for the full 18:00

Liberty
18:00 AMRAP
10-8-6
Dumbbell Bench Press (light)
Ring Row
-Repeat the 10-8-6 sequence for the full 18:00

• Target Reps: 108+ reps (6+ Rounds)

• Minimum Reps before Scaling: 72 (4 Rounds)