WOD

9 Rounds for time, or not:
12 Dumbbell Power Snatch, 50/35
100m run
8 Box Jumps, 24"/20"
6 Chest-to-bar Pull-ups

Or as a 2-person team,
9 Rounds for time, or not:
12 Dumbbell Power Snatch, 50/35
100m run
8 Box Jumps, 24"/20"
6 Chest-to-bar Pull-ups

*This is done with 2 people are working at the same time. Each person must be synchronized at the top of the each movement & they must run together.

*Want a 30-day free trial of...

REST DAY!
Get out of the gym.

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EMOM 30 minutes of:
1 Hang Power Clean

*Compare to 07.31.2023

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Not for time:
50 Candlesticks

Rest as needed, then...

For time:
42 Wallball Shots, 20/14
21 Overhead Squats, 95/65
30 Wallball Shots, 20/14
15 Overhead Squats, 95/65
18 Wallball Shots, 20/14
9 Overhead Squats, 95/65

*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...

CHECKPOINT FOXTROT
"Beach Body"

In a 10-minute window:
1 Pull-up
1 Dip
2 Pull-ups
2 Dips
3 Pull-ups
3 Dips
Etc, etc, etc...

*Pull-ups & Dips need to be strict & unbroken.

Rest 10 minutes or less, then...

Death by:
Burpees

Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)
*Compare to 06.14.2024

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