WOD

3 Rounds for time of:
5000m, Air Bike
50 Sit-ups
5 Rope Climbs, 15 ft.

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10 down to 1 reps for time of:
Power Clean, 155/105
Ring Dips

Or, as a 2-person team...

10 down to 1 reps for time of:
Power Clean, 155/105
Ring Dips

*All movements are synchronized at the top.

*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!

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!

8 Rounds not for time:
400m Run
50m R Suitcase Carry, 70/53
50m L Suitcase Carry, 70/53
:15 L-sit

*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!

3 Rounds for time of:
5 Deadlifts, 315/205
70 Double-unders

12-9-6-3 reps for time of:
Overhead Squats, 115/75
Pull-ups

*Rest 3-5 min between each

Or, as a 2-person team...

3 Rounds for time of:
5 Deadlifts, 315/205
70 Double-unders

12-9-6-3 reps for time of:
Overhead Squats, 115/75
Pull-ups

*Rest 3-5 min between each
*All movements are synchronized at the top.

*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...