6/23/2025

Front Squat

5 sets
3 Front Squats @80%

4 Box Jumps (moderate-high height)

Box Jumps By Height

Box Jumps: Moderate-High Height

5 sets
4 Box Jumps

Atlanta Bouncers

Affiliate Compete (RX+)

3 sets

5:00 AMRAP

3 Strict Handstand Push Ups

6 Burpee Over Dumbbells

9 Dumbbell Squats (50s/35s)

-rest 2:00 between sets-

Freedom (RX'd)
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-

Independence
3 sets
5:00 AMRAP
3 Handstand Push Ups
5 Burpee Over Dumbbells
7 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-

Liberty
3 sets
5:00 AMRAP
3 Push Ups
5 Up Downs
7 Single Dumbbell Squats (light)
-rest 2:00 between sets-

• Target number of Rounds each set: 3.5 Rounds +

• Minimum number of Rounds before scaling: 2.5 Rounds