WOD

EMOM 35 minutes of:
Min 1: Ring Muscle-ups
Min 2: Kettlebell Snatch, L-arm
Min 3: Kettlebell Snatch, R-arm
Min 4: Rest
Min 5 : Box Jumps, 24"/20"
Min 6: Goblet Squats
Min 7: Rest

Men: One 53-lb. Kettlebell
Women: One 35-lb. Kettlebell

*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!

5 Rounds for time:
50 Double-unders
30 Hollow Rocks
30 Push-ups
10 Deadlifts, 50-60% 1RM

*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.

Rest days are opportunities. Use them to practice gymnastics or lifting technique with a pvc pipe or light barbell. If you want you could warm up your body a bit and then spend 30 minutes stretching. You could take the hour that would normally be spent working out and prepare meals for the rest of the week. Or, you could do my personal favorite......nothing in the gym. I like to give my family a bit of extra focus on days like this, or I will enjoy an hour of personal time...

4 Intervals, each for time of:
6 Bar Muscle-ups
12 Box step-ups, L-leg
12 Box step-ups, R-leg
18/12 Calories, Air Bike

1:1 to 1:2 work-to-rest ratio
*You choose box height
*You choose loading

Or, as a 2-person team...
4 Rounds for time:
Partner "A"
6 Bar Muscle-ups
12 Box step-ups, L-leg
12 Box step-ups, R-leg
18/12 Calories, Air Bike
Partner "B"
6 Bar Muscle-ups
12 Box step-ups, L-leg
12 Box step-ups, R-leg
18/12 Calories, Air Bike

*You choose box height
*You choose loading

*Want a 30-day free trial of the Linchpin Private Track? Get full...

EMOM 30 minutes of:
1 Power Snatch

*Compare to 04.30.2022

*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!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1