10/14/2025

Deadlift

Build to a new 1RM Deadlift
Post: 3 sets of 8 Dumbbell Z-Press

Golden Hour

Affiliate Compete (RX+)

8:00 AMRAP

4 Deadlift (275/185)

40 Double Unders

-Rest 4:00-

8:00 AMRAP

4 Bench Press (185/125)

4 Box Jump Overs (30/24)

Freedom (RX'd)
8:00 AMRAP
12 Dumbbell Deadlift (50s/35s)
48 Double Unders
-Rest 2:00 between AMRAPs-
8:00 AMRAP
8 Dumbbell Bench Press (50s/35s)
8 Box Jump Overs (24/20)

Independence
8:00 AMRAP
12 Dumbbell Deadlift (35s/25s)
36 Double Unders
-Rest 2:00-
AMRAP 8:00
8 Dumbbell Bench Press (35s/25s)
8 Box Jump Overs (20)

Liberty
8:00 AMRAP
8 Dumbbell Deadlift (light)
36 Single Unders
-Rest 2:00-
AMRAP 8:00
8 Dumbbell Bench Press (light)
8 Box Step ups (20)

• Target number of Rounds each set: 6+ Rounds

• Minimum number of Rounds before scaling: 4 Rounds