WOD

AMRAP 30 minutes of:
600m Air Bike
6 Front Squats, 60% 1RM
600m Air Bike
9 Knees-to-elbows, strict
600m Air Bike
12 Ring Rows

*Ring Rows are done with body parallel to ground if possible

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REST DAY!
Get out of the gym.

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Deadlift
4-4-4-4-4

*Compare to 03.24.2020

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For time:
8 x 200m run

Rest as needed
*Compare to 03.10.2023

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5 Rounds for time, or not:
20 GHD Sit-ups
10 Shoulder Press, 60% 1RM

Rest 5 minutes, then...

5 Rounds for time, or not:
25 Wallball Shots, 20/14
7 Bar Muscle-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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!