10/1/2025

Back Squat

Set 1 -

3 Reps

Set 2 -

2 Reps

Set 3 -

1 Reps

Set 4 -

3 Reps

Set 5 -

2 Reps

Set 6 -

1 Reps

Back Squat (Wave 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%
Post: 3 sets of 10 Chin-Ups (weighted or tempo)

Roan High Knob

Affiliate Compete (RX+)

2 sets

6:00 AMRAP

8 Kipping Chest to Bar Pull Ups

16 Wall Balls (20/14)

32 Double Unders

-rest 2:00 between sets-

Freedom (RX'd)
2 Sets
6:00 AMRAP
6 Kipping Chest to Bar Pull-ups
12 Wall Balls (20/14)
24 Double Unders
-rest 2:00 between sets-

Independence
2 Sets
6:00 AMRAP
5 Kipping Chest to Bar Pull-ups
10 Wall Balls (20/14)
20 Double Unders
-rest 2:00 between sets-

Liberty
2 Sets
6:00 AMRAP
5 Jumping Pull Ups
10 Dumbbell Thrusters (light)
20 SIngle Unders
-rest 2:00 between sets-

• Target number of Rounds each set: 4+ Rounds

• Minimum number of Rounds before scaling: 3 Rounds