Strength 1 Back squat 1 x 5 2 x 3 3 x 2 Strength 2 Pull ups 4 x 5 - weighted 4x max effort reps - strict; or do pull up work such as [...]

REST DAY! Get outside and do something fun. Give a shout out to the motherly figure in your life. Enjoy a coconut cream pie. Or just relax! See you tomorrow!

Workout 10-9-8-7-6-5-4-3-2-1 Front squats (135/95) Burpees over the bar 25 Double unders at the end of each round **Completed as 10 front squats, 10 burpees OTB, 25 double unders; 9 Front squats, 9 burpees OTB, [...]

Strength Deadlift Every 2.5 min for 6 rounds, do 3 reps Add more weight after the 3rd round. *Same rep scheme as Tuesday's squats Workout 3 rounds for quality 8-12 Reverse hyperextensions 10 Banded cat/cow [...]

Strength Snatch pull + hang power snatch Heavy 2 Workout Old City Benchmark Workout #1 3 x 30 sec max calories on the Assault bike Rest as needed between efforts *Score is total number of [...]

Workout 20 RFT 4 Pistols/total 3 Power cleans (155/105) 2 Strict chest to bar pull ups