WOD

For time, or not:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

*Compare to 06.25.2024
*No rack, unless necessary

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Max rounds in 3 minutes of:
5 Burpees
1 Bar Muscle-ups

Rest 1 minute. Repeat for a total of 4 cycles.
Post rounds completed for each of the 4 cycles

Or as a 2-person team...

Max rounds in 3 minutes of:
5 Burpees
1 Bar Muscle-ups

Rest 1 minute. Repeat for a total of 4 cycles.
Post rounds completed for each of the 4 cycles

Two people working at the same time. All movements are synchronized at the top of the repetition.

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

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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

Power Clean & Jerk
3-3-3-3-3

*Compare to 07.05.2025 for 4'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!

6 Rounds of:
2:00 Max Calories, Air Bike
4:00 Rest

*Compare to 10.17.2025

*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!