WOD

For time or not:
2 Rounds of:
800m Run
8 Ring Muscle-ups

2 Rounds of:
60 V-ups
1 Rope Climbs, legless

2 Rounds of:
50m Front Rack Carry
10 Strict Pull-ups

*No rest between workouts.
*Legless rope climb begins seated on the floor.
*Carry is done with a pair of kettlebells in the front rack position. 
Men use a pair of 53-lb. kettlebells & women use a pair of 35-lb. kettlebells.

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EMOM 10 min of:
1 Hang Power Snatch

EMOM 10 min of:
1 Hang Squat Snatch

E4MOM for 12 min of:
10 Overhead Squats

*Compare to 03.07.2025

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REST DAY!
Get out of the gym.

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21-18-15 reps for time of:
Double Kettlebell Push Press, 53’s/35's
Pull-ups

*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!

E3MOM x 30 min of:
1 Hang Squat Clean

*Compare to 09.20.2025 for 5's

*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!