WOD

3 Rounds for time, or not:
800m Run
8 Bar Muscle-ups
60 Air Squats

Or as a 2-person team...
3 Rounds for time, or not:
800m Run
8 Bar Muscle-ups
60 Air Squats

Two people working at the same time. Runs must be done together. BMU's are synchronized at the top of the movement. Air Squats are synchronized at the bottom of the movement.

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10 Rounds on the 3 minute of:
8 Toes-to-bar
12/8 Calories, Air Bike

*Compare to 04.29.2022

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REST DAY! 
Get out of the gym. 

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"Randy"
For time:
75 Power Snatch, 75/55

*Compare to 06.12.2024

Or as a 2-person team...
"Randy"
For time:
75 Power Snatch, 75/55

Two people working at the same time. Two barbells. Power Snatches are synchronized at the top of the movement.

*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!

4 Intervals, each for time of:
10 Front Squats, 60% 1RM
12 Chest-to-bar Pull-ups
14 Burpees over bar

*Rest 4:00 between intervals.
*No rack unless necessary.
*Burpees are lateral.
*Compare to 03.25.2024

*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!