WOD

5 Rounds not for time:
70 Double-unders
10 Box Step-ups, R-leg
10 Box Step-ups, L-leg
30 Hollow Rocks
3 Rope Climbs, 15 ft.

*You choose box height.
*You choose load.

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REST DAY!
Get out of the gym.

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"Jerry"
For time:
1 Mile Run
2k Row
1 Mile run

*Compare to 07.21.2023

*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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

Deadlift
3-3-3-3-3

*Compare to 05.26.2023

*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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Intervals, each for time of:
10 Ring Muscle-ups
15 Thrusters, 115/75
20/15 Calories, Air Bike

1:1 to 1:2 work-to-rest ratio
Or, as a 2-person team...

3 Rounds for time:
Partner "A"
10 Ring Muscle-ups
15 Thrusters, 115/75
20/15 Calories, Air Bike
Partner "B"
10 Ring Muscle-ups
15 Thrusters, 115/75
20/15 Calories, Air Bike

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times,...