This week, we’re retesting the benchmarks we completed about 8 weeks ago to see how much stronger, faster, and more efficient we’ve become! Here’s what’s ahead: **Monday:** Front Squat 5RM **Tuesday:** Pull-Up Strength Test **Wednesday:** 2,000m Row or 1-Mile Run **Thursday:** Barbell Complex Retest **Friday:** Team Cindy Come ready to work hard, support one another, and celebrate your progress. Remember, benchmark week is not only about getting the best score—it’s about reco

Warm-Up 2 rounds 400-meter jog 8 Air squats 12 alternating lunges 8 light DB cleans Partner Strength Skill Power Cleans Every 90 seconds for 6 rounds: Partner 1: 5 power cleans Partner 2: KB hold while Partner A completes reps Switch roles every round. Supporting Accessory Work 3 rounds: 12 dumbbell front lunges 10 elevated glute bridge Partner WOD 18-minute AMRAP 20 calories on any machine (Split as desired) 30 Barbell floor-to-shoulder press (Split as desired) 20 lateral ba

Warm-Up 3 rounds: 8 inchworms 10 scapular pull-ups or scapular ring rows 10 shoulder taps 12 hollow-body rocks 8 wrist twists Gymnastics Skill 4 sets: 20-second wall-facing handstand 3 controlled wall walks Pull-Up Progression 4 sets: 5 banded strict pull-ups with a slow lowering phase Supporting Accessory Work 3 rounds: 10 dumbbell rows 12 banded face pulls 20-second active hang WOD — Five 3-minute rounds Complete: 6 wall walks or inchworms 8 pull-ups or challenging ring r