WOD

EMOM 10 minutes of:
1 Hang Squat Snatch

EMOM 10 minutes of:
1 Squat Clean Thruster

EMOM 10 minutes of:
1 Squat Clean

*Rest as needed between EMOMs

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REST DAY!
Get out of the gym.

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Option 1:
8 Rounds, not for time of:
1 L-sit Rope Climb, 15 ft.
10 Strict Ring Dips
250m Row

*Rope climb begins seated on floor.
*The descent is up to you.


Option 2:
8 Intervals, each for time of:
1 L-sit Rope Climb, 15 ft.
10 Strict Ring Dips
250m Row

*1:1 to 1-2 work-to-rest ratio.
*Rope climb begins seated on floor.
*The descent is up to you.

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"Nancy"
5 Rounds for time, or not:
400m Run
15 Overhead Squats, 95/65

*Compare to 09.19.2023

*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!

REST DAY!
Get out of the gym.

*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!