WOD

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

*Compare to 01.16.2023

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For time:
10 x 250m row

*Rest as needed 
*Compare to 12.07.2022

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REST DAY!
Get out of the gym.

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Back Squat
2-3-5-10-2-3-5-10

*Compare to 10.14.2022

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3 Rounds for time of:
400m Run
10 Clean & Jerks, 155/105
400m Run
20 Pull-ups

Or use 55% of 1RM

Or, as a 2-person team...
3 Rounds for time of:
400m Run
10 Clean & Jerks, 155/105
400m Run
20 Pull-ups

Do the runs together. Clean & Jerks & Pull-ups are synchronized at the top of the movement.

*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...