WOD

For time, or not:
30 Box Jumps, 24"/20"
30 Russian Kettlebell Swings, 53/35
100 Double-unders

For time, or not:
30 Box Jumps, 24"/20"
30 Russian Kettlebell Swings, 53/35
200 Single-unders

For time, or not:
30 Box Jumps, 24"/20"
30 Russian Kettlebell Swings, 53/35
300 Running Step Singles

3 min rest between each.

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For time, or not:
1000m/750m Row
50 Push-ups
1 L-sit Rope Climbs, 15ft.
40 Push-ups
1 L-sit Rope Climbs, 15ft.
30 Push-ups
1 L-sit Rope Climbs, 15ft.
20 Push-ups
1 L-sit Rope Climbs, 15ft.
10 Push-ups
1 L-sit Rope Climbs, 15ft.
1000m/750m Row

*L-sit rope climb begins seated on floor. Descent is any style.

*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!

Box Jumps:
10-20 reps

Power Clean
1-3-5-7-9-11

Recommended loading:
3 reps @ 80% 1RM
5 reps @ 75% 1RM
7 reps @ 70% 1RM
9 reps @ 65% 1RM
11 reps @ 60% 1RM

*Compare to 12.31.2024 for 1RM

*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:
1000m Air Bike
10 Box Step-ups, R-leg
10 Box Step-ups, L-leg
5 Pull-ups, strict & weighted
10 Single Arm Push Press, R-arm
10 Single Arm Push Press, L-arm
5 Pull-ups, strict & weighted

*You choose loads.

*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!