WOD

21-15-9 reps for time of:
Thruster, 95/65
Calories, Air Bike

*Women's calories are 15-11-6

Or as a 2-person team,
3 Rounds of:
Partner "A"
15 Thruster, 95/65
15/11 Calories, Air Bike
Partner "B"
15 Thruster, 95/65
15/11 Calories, Air Bike

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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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

5 Rounds, not for time:
2 Rope Climbs, 15 ft.
200m Shuttle Run (50x4)
20 Box Step-ups
1 Min of Jump rope

*Step-ups are weighted. You choose load & box height.
*You choose jump rope style.

*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!

Max reps in 2 min of:
Power Clean & Jerk, 70% 1RM

Max reps in 2 min of:
Power Clean & Jerk, 60% 1RM

Max reps in 2 min of:
Power Clean & Jerk, 50% 1RM

Max reps in 2 min of:
Power Clean & Jerk, 40% 1RM

*2 min rest between each.
*The “Jerk” is a shoulder-to-overhead any way you choose.
*Compare to 06.09.2023

*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...

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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!