WOD

Back Squat
1-1-1-1-1-1-1

*Compare to 10.21.2023

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EMOM 28 minutes of:
Min 1: Ring Muscle-ups
Min 2: Strict Press
Min 3: Jump Rope
Min 4: Rest
Min 5: Hollow Rocks
Min 6: Air Bike
Min 7: Rest
Min 8: Chest-to-bar Pull-ups
Min 9: Push Press
Min 10: Jump Rope
Min 11: Rest
Min 12: Hollow Rocks
Min 13: Air Bike
Min 14: Rest

*Ideally use Dumbbells or Kettlebells for Press & Push Press.
You choose the load.
*Jump Rope is any style. Challenge yourself.

REST DAY!
Get out of the gym.

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"SQT"
3 Rounds for time of:
10 Ground to Overhead, 95/65
200m Shuttle Sprint (50x4)

*Compare to 07.17.2023

Or, as a 2-person team…
"SQT"
3 Rounds for time of:
10 Ground to Overhead, 95/65
200m Shuttle Sprint (50x4)

*This is done with 2 barbells. Both people are working at the same time. Each person must be synchronized at the top of the snatch & must run together.

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

Not for time:
1200m Run
60 Dumbbell Squats
12 Rope Climbs, 15 ft.
600m Dumbbell Farmer's Carry
1200m Run

Men: Two 50-lb. Dumbbells
Men: Two 35-lb. Dumbbells

*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!