WOD

5 Rounds, not for time of:
1 Set of Max Effort Strict Pull-ups
9 min of Air bike for Calories

*Compare bike to 11.05.2025

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Front Squat
1-1-1-1-1-1-1

*Compare to 10.11.2024

*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!

REST DAY!
Get out of the gym.

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9 Rounds for time:
12 Dumbbell Power Snatch, 50/35
100m Run
8 Box Jumps, 24"/20"
6 Toes-to-bar

*Compare to 07.21.2025

Or as a 2-person team...

9 Rounds for time, or not:
12 Dumbbell Power Snatch, 50/35
100m Run
8 Box Jumps, 24"/20"
6 Toes-to-bar

Two people working at the same time. All movements are synchronized at the top of the repetition. Runs are done together.

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21-15-9 reps for time of:
Chest-to-bar Pull-ups
Calories, Row

Rest 5-10 minutes, then...

21-15-9 reps for time of:
Goblet Squats, 70/53
Calories, Row

*Goblet Squats done with a 70-lb. Kettlebell for men & a 53-lb. Kettlebell for women.
*Calories for women are 15-10-6.

*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!