Strength A1 - Bench press -8-8-6-6 A2 - 1-arm DB row 4 x 10/arm Workout 10 min AMRAP 8 Wall balls (20/14) 8 Knees to elbow

Strength 1 Squat clean 3-3-3-3 Strength 2 Push press 3-3-3-3 Workout Old City Benchmark #1 Bike sprints 3 x 30 sec, rest as needed between attempts Compare to 3/7/23 Click here to compare to 12/2/22 [...]

Workout For time Cash in 400m Farmer’s Carry (50/35) Then, 10 rounds 5 Box jump overs (24/20) 4 Chest to bar pull ups 3 DB Burpee deadlifts (50/35) Cashout 400m Farmer’s Carry Mobility Pigeon stretch [...]

A1 - Deadlift -6-6-6-6 A2 - Side plank rotations -4 x 8/side Workout For time 25-20-15-10-5 Medicine ball clean (20/14) Medicine ball sit ups (20/14) Mobility Work Banded cat/cow- 3 x 10 Iron cross- [...]

Strength A1 - Back squat 6-6-6-6 A2 - Calf raises 4 x 12 Workout 12 min AMRAP 200m run 10 Hand release push ups 10 DB Hang Power snatch, total (50/35)

Workout 5 RFT 60 Double unders 30 KB Swings (70/53) 10 Pistols, leg