WOD

"Elizabeth"
21-15-9 reps for time of:
Cleans, 135/95
Ring dips

*Cleans are hang squat cleans.
*Compare to 07.04.2023 for squat cleans

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For time, or not:
5k Run

Or...

For distance:
60 Minute Ruck March
(you choose load)

*Compare to 07.12.2023

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REST DAY!
Get out of the gym.

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3 Rounds for time of:
1200m, Air Bike
60 Air Squats
30 Russian Kettlebell Swings, 53/35
20 Ring Rows

*Start & finish with a 1:00 L-sit
*Make the Ring Rows difficult

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Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

*Compare to 07.29.2023

*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!