WOD

9-6-3 reps for time of:
Power Snatch, 155/105
200m Shuttle Run (50x4)

9-6-3 reps for time of:
Power Snatch, 135/95
Box Jumps, 24"/20"

9-6-3 reps for time of:
Power Snatch, 95/65
50 Double-unders

*Rest 3 minutes between each

*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!

5 Rounds, not for time:
100m Front Rack Carry, 53's/35's
20 Bulgarian Split Squats
1 L-sit Rope Climbs, 15 ft.

*Rope climbs begin seated on floor.
*Goal is to maintain the L-sit on both the ascent & the descent.
*You choose squat load.

*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!

10 Rounds on the 3 minute of:
12/8 Calories, Air Bike

*Compare to 12.22.2025

Or, as a 2-person team...

10 Intervals of:
Partner "A"
:30 Max Cals, Air Bike
Partner "B"
:30 Max Cals, Air Bike

*2 min rest between intervals

*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!

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
40 Chin-ups, strict
800m Run
40m Front Rack Lunge, 135/95
800m Run
40 Push Press, 135/95
800m Run

*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!