WOD

3 Intervals, each for time of:
1 Rope Climb, 15 ft.
:30 Plank Hold, R-side
1 Rope Climb, 15 ft.
:30 Plank Hold, L-side
1 Rope Climb, 15 ft.
:60 Plank Hold
1200m Air Bike

1:1 to 1:2 work-to-rest ratio

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10-8-6-4-2 reps for time of:
Dumbbell Clean & Jerks
Burpees

*Power clean & jerk
*You choose dumbbell load.

Or as a 2-person team...

10-8-6-4-2 reps for time of:
Dumbbell Clean & Jerks
Burpees

Two people working at the same time. Both movements are synchronized at the top of the repetition.

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REST DAY!

Get out of the gym.

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4 Intervals, each for time of:
15 Strict Pull-ups
20 Walking Lunge Steps
30/20 Calories, Rower

*You choose lunge load.
1:1 to 1:2 work-to-rest ratio

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Power Snatch
5-5-5-3-3-3-1-1-1

*Compare to 09.05.2023

*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!