WOD

3 Rounds for time of:
15 Push Press, 95/65
15 Wall Ball Shots, 20/14

Rest 5 min, then...

3 Rounds for time of:
15 Wall Ball Shots, 20/14
15 Pull-ups

Or, as a 2-person team...

3 Rounds for time of:
15 Push Press, 95/65
15 Wall Ball Shots, 20/14

Rest 5 min, then...

3 Rounds for time of:
15 Wall Ball Shots, 20/14
15 Pull-ups

*All movements are synchronized at the top. Both people work at the same time.

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Box Jumps:
10-20 reps

Deadlift
1-1-1-1-1-1-1

*Compare to 04.19.2024
*Box jumps are NOT for time. Focus on explosive power. You choose height.

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REST DAY!
Get out of the gym.

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5 Rounds, for time or not:
6 Ring Muscle-ups
30m Walking Lunge
2000m Air Bike

*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!

Box Jumps:
10-20 reps

E2MOM for 20 min:
2 Power Snatch

Rest as needed, then...

EMOM 10 minutes of:
1 Hang Squat Snatch

*Compare to 01.10.2024 for Power Snatch doubles.
*Compare to 03.07.2025 for Hang Squat Snatch
*Box jumps are NOT for time. Focus on explosive power. You choose height.

*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!