9/26/2025

Deadlift

Set 1 -

5 Reps

Set 2 -

3 Reps

Set 3 -

1 Reps

Set 4 -

5 Reps

Set 5 -

3 Reps

Set 6 -

1 Reps

Deadlift (Wave 4):
Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%)
Post: 3 Sets of 12 Dumbbell Floor Press

12th Man

Affiliate Compete (RX+)

2:00 AMRAP

12 Box Jump Overs (30/24)

8 Deadlifts (275/185)

Max Strict Handstand Push Ups

-rest 1:00 between-

Repeat until 75 Strict Handstand Push Ups are accumulated

Freedom (RX'd)
2:00 AMRAP
12 Box Jump Overs (30/24)
8 Deadlifts (225/155)
Max Handstand Push Ups
-rest 1:00 between-
* Repeat until 50 Handstand Push Ups are accumulated
Time cap: 16 minutes (5.5 rounds)

Independence
2:00 AMRAP
12 Box Jump Overs (24/20)
8 Deadlifts (185/125)
Max Box Push Ups
-rest 1:00 between-
Repeat until 50 Box Push Ups are accumulated

Liberty
2:00 AMRAP
12 Box Step Ups (24/20)
8 Dumbbell Deadlifts (light)
Max Push Ups
-rest 1:00 between-
Repeat until 50 Push Ups are accumulated

• Target time: 11:00-13:00

• Time cap: 16:00