WOD

3 Intervals, each for time:
15 Thrusters, 115/75
18 Pull-ups
400m Run

*Rest 5 min between each

Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
15 Thrusters, 115/75
18 Pull-ups
400m Run
Partner "B"
15 Thrusters, 115/75
18 Pull-ups
400m Run

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Box Jumps:
10-20 reps

EMOM 30 min of:
1 Power Snatch

*Compare to 01.24.2025 for 1's
*Box jumps are ANY style & height you choose. They are NOT for time. They are for explosive power. Rest as needed.

*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!

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!

For 30 minutes:
Run, Bike or Row.

*Compare to 06.19.2024

*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!

EMOM 20 min of:
Min 1: 5 Back Squats
Min 2: Rest
Min 3: 1 Legless Rope Climb, 15 ft.
Min 4: Rest

*Compare to 02.21.2025 for 5x5
*Rope climb begins seated on the floor

*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!