9/9/2025

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 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing

Gymnastics: Pressing (Week 3)

8-minute EMOM

Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees

Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees

Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees

Score the number of reps completed per set for the odd minute movement

“Annie 2.0”

Affiliate Compete (RX+)

100-80-60-40-20

Double Unders

30-25-20-15-10

GHDs

Freedom (RX'd)
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups

Independence
80-60-40-20-10
Double Unders
40-30-20-10-5
Abmat Sit Ups

Liberty
50-40-30-20-10
Single Unders
25-20-15-10-5
Abmat Sit Ups

• Target time: 9:00-11:00

• Time cap: 13:00