WOD

Amrap 15 minutes of:
600m Air Bike
60 Jump rope, any style
30 Sit-ups
20 Push Press, 75/55

*Compare to 05.28.2024

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"Murph"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile run

*If you have a 20/14 pound vest, feel free to wear it. Partition the gymnastics as you wish.
*Compare to 05.27.2024

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

Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:1 to 1:2 work-to-rest interval
*Compare to 10.26.2024

Or, as a 2-person team...

For time:
Partner "A"
50/35 Calories, Air Bike
Partner "B"
50/35 Calories, Air Bike
Partner "A"
40/28 Calories, Air Bike
Partner "B"
40/28 Calories, Air Bike
Partner "A"
30/21 Calories, Air Bike
Partner "B"
30/21 Calories, Air Bike
Partner "A"
20/14 Calories, Air Bike
Partner "B"
20/14 Calories, Air Bike
Partner "A"
10/7 Calories, Air Bike
Partner "B"
10/7 Calories, Air Bike

*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,...

"1-2" Box Jumps
10 reps per leg

Rest as needed, then...

E2MOM x 30 min of:
1 Squat Snatch. + 1 Overhead Squat

*Compare to 02.07.2025 for 1RM Snatch

*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!