Strength Bench press 3 x 5 *2 sec negative, 1 sec pause at the chest Team Workout For time 200 cal bike **With your teammates, complete 200 calories as fast as possible, switching on/off the [...]

Strength Power clean + hang squat clean Heavy 2 Workout For time 400m DB Farmer’s carry (50/35) 50 DB deadlifts (50/35) 400m run

Workout 20 min AMRAP 20/15 cal row 2 Turkish Get-Ups/arm (50/35) 20 Russian Twists/total (50/35)

Strength 1 Back squat 3 x 5 *3 sec negative, 2 sec hold at the bottom for every rep Strength 2 Strict press 3 x 5 *3 sec negative for every rep Super set Gorilla [...]

Skill Work Pistols - Ankle mobility - Weighted negatives - Pistols and pistol scale/single leg push Workout 6 min AMRAP 20 Double unders 10 Box jumps (24/20) 1 min rest 6 min AMRAP 10 Amer [...]

Workout Old City Benchmark WOD #6 4 RFT 10 Handstand push ups 6 Cleans (155/105) 12 Toes to bar