WOD

Box Jumps:
10-20 reps

Back Squat
3 reps @ 80% 1RM
5 reps @ 75% 1RM
7 reps @ 70% 1RM
9 reps @ 65% 1RM
11 reps @ 60% 1RM

*You choose box jump height & style.

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4 Rounds for time of:
12 Kettlebell Snatch, R
12 Kettlebell Snatch, L
12 Chest-to-bar Pull-ups
400m Run

*You choose load, watch daily video for info.

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For time:
10 x 250m/200m row

*Rest as needed

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REST DAY!
Get out of the gym.

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Not for time:
15 L-sit Pull-ups
30m Walking Lunge Steps
600m Run
15 Strict Weighted Chin-ups
30m Walking Lunge Steps
600m Run
15 Chin-ups, strict chest-to-bar
30m Walking Lunge Steps
600m Run
15 Strict Pull-ups

*You choose load on lunges.

*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 one of the most AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!