WOD

3 Rounds for time, or not:
1000m Run
50 Air Squats
30 Push Press, 75/55
10 L-sit Pull-ups

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Power Clean
2-2-2-2-4-4-4-4

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REST DAY!
Get out of the gym.

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6 Rounds for time, or not:
4 Bar Muscle-ups
8 Burpee Box Jump Overs, 24"/20"
12 Front Rack Lunge Steps

Front Rack loading:
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

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Death by:
Calories, Rower

Or as a 2-person team,

15 Rounds for time, or not:
Partner "A"
:30 Max Cals, Rower
Partner "B"
:30 Max Cals, Rower

*Compare to 12.18.2024

*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!