12/9/2025

Mill Avenue

AFFILIATE COMPETE (RX+)

15:00 AMRAP

3 Wall Walks

12 Dumbbell Bench Press (50s/35s)

15 GHD's

FREEDOM (RX)
15:00 AMRAP
3 Wall Walks
12 Dumbbell Bench Press (50s/35s)
15 Abmat Sit Ups
(Score is rounds + reps)

INDEPENDENCE
15:00 AMRAP
2 Wall Walks
12 Dumbbell Bench Press (35s/25s)
12 Abmat Sit Ups
(Score is rounds + reps)

LIBERTY
15:00 AMRAP
3 Inchworms
10 Dumbbell Bench Press (light)
10 Abmat Sit Ups
(Score is rounds + reps)

• Target number of Rounds: 6+ rounds

• Minimum number of Rounds: 4–6 rounds

Gymnastics - Handstand/Grip (Week 7)

8-minute EMOM

Level 1:
Odd minute: 30 seconds of elbow plank hold
Even minute: 7-10 Ring Rows

Level 2:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 1 Rope Climbs (sub 6-8 Strict Chin Ups, if needed)

Level 3:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 2 Rope Climbs (sub 10 Strict Chin Ups, if needed)