WOD

For time, or not:
400m Run
40 Push Press
400m Run
40 Pull-ups
400m Run
40 Knees-to-elbows
400m Run
40 Power Cleans

*You choose the barbell load.
*Recommend no heavier than what you use for "DT", and no lighter than what you use for "Grace".
*Pull-ups are "any style"

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Front Squat
8-8-8-8

Compare to 06.16.2023

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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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

10-9-8-7-6-5 reps for time:
Kettlebell Snatch
Box Jump

*Done as 10 KB Snatch R-arm, 10 KB Snatch L-arm, 10 Box Jumps, then 9's, then 8's, etc, etc.
*You choose KB load & box 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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

5 Rounds, not for time of:
30 Hollow Rocks
12 Dips, strict
12 Kickstand Squats, R-leg
12 Kickstand Squats, L-leg
6 Bar Muscle-ups

*You choose load for squats.

*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!