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              <span class="initials">APR 7</span>
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              <a data-turbo-action="advance" class="post-title" href="/iron-forge-6b01f9e9-7684-47f0-9b79-1d0fc101478a">Iron Forge // Tuesday - 2026.04.07</a>
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              <a href="/workout_structures/rounds_for_time">Rounds-for-Time</a>
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              <a href="/movement_types/strength">Strength</a>
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              <a href="/equipment/rower">Rower</a>
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  <p><strong>For Time:</strong></p><br><ul>
<li>10 Deadlifts</li>
<li>500 Meter Row</li>
<li>8 Hang Power Cleans</li>
<li>500 Meter Row</li>
<li>6 Front Squats</li>
<li>500 Meter Row</li>
<li>4 Push Press</li>
<li>500 Meter Row</li>
<li>2 Thrusters</li>
</ul><br><p><strong>Barbell:</strong> #155 / #105<br>
<strong>Time Cap:</strong> 20 Minutes.</p><br><p><em>Note: Focus on maintaining proper form throughout the workout, especially during the rowing intervals.</em></p>
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