WOD

3 Rounds for time, or not:
400m Run
75 Double-unders
25 Dumbbell Bench Press, 50's/35's

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Joe Mills 20/20 Workout 
For the Squat Snatch:
Min. 1 = 1 rep, 70% RM
Min. 2 = 1 rep, 70% RM
Min. 3 = 1 rep, 70% RM
Min. 4 = 1 rep, 70% RM
Min. 5 = 1 rep, 70% RM
Min. 6 = 1 rep, 70% RM + 5kg
Min. 7 = 1 rep, 70% RM + 5kg
Min. 8 = 1 rep, 70% RM + 5kg
Min. 9 = 1 rep, 70% RM + 5kg
Min. 10 = 1 rep, 70% RM + 5kg
Min. 11 = 1 rep, 70% RM + 7.5kg
Min. 12 = 1 rep, 70% RM + 7.5kg
Min. 13 = 1 rep, 70% RM +...

REST DAY!
Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time, or not:
800m Run
10 Strict Ring Dips
2 Legless Rope Climb, 15 ft.
10 Strict Ring Dips
40 Knees-to-elbows
10 Strict Ring Dips
2 Legless Rope Climb, 15 ft.
10 Strict Ring Dips
800m Run

*Legless rope climbs begin seated on the floor.

Or as a 2-person team,

For time, or not:
1 Mile Run
20 Strict Ring Dips
4 Legless Rope Climb, 15 ft.
20 Strict Ring Dips
80 Knees-to-elbows
20 Strict Ring Dips
4 Legless Rope Climb, 15 ft.
20 Strict Ring Dips
1 Mile Run

*Legless rope climbs begin seated on the floor.
*Divide the work up in any manner you choose. Only 1 person working at a time.

*Want a...

Checkpoint India

For time:
25 Hang Squat Cleans, 135/95
500m Row

-Rest 5 min, then-

For time:
25 Hang Squat Cleans, 115/75
500m Row

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!