WOD

3 Rounds for time, or not:
25 Deadlifts, 35% 1RM
75 Double-unders
25 GHD Sit-ups

Or, as a 2-person team...
For time:
150 Deadlifts, 35% 1RM
450 Double-unders
150 GHD Sit-ups

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

*Compare to 05.25.2020

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

*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...

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!

EMOM 30 minutes of:
1 Hang Power Snatch

*Compare to 01.06.2021

*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!

For time, or not:
200/150 Calories, Air Bike
10 L-sit Rope Climbs, 15 ft.

*Climbs begin seated on floor

Or, as a 2-person team...
For time:
400/300 Calories, Air Bike
20 L-sit Rope Climbs, 15 ft.

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