1/2/2025
Milk and Cookies
Affiliate Compete (RX+)
18:00 AMRAP
9 Deadlifts (135/95)
12 Box Jumps (24/20)
15 GHDs (Or V-Ups)
Freedom (RX'd)
18:00 AMRAP
9 Deadlifts (115/80)
12 Box Jumps (24/20)
15 GHDs (Or V-Ups)
Independence
18:00 AMRAP
9 Deadlifts (95/65)
12 Box Jumps (20/16)
10 GHDs + 6in Riser(Or V-Ups)
Liberty
18:00 AMRAP
9 Dumbbell Deadlifts (light)
12 Box Step Ups (20/16)
15 Sit Ups
Target number of Rounds: 7 + Rounds
Minimum number of Rounds before scaling: 6
Mayhem Mini-Pump: Upper Body
3 Rounds
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.