WOD

3 Intervals, each for time of:
10 Ring Muscle-ups
15 Thrusters, 115/75
20/15 Calories, Air Bike

1:1 to 1:2 work-to-rest ratio
*Compare to 02.05.2024

*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!

Not for time:
10-15 High Box Jumps

E2MOM x 20 min of:
2 Power Cleans

*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!

4 Rounds, for time or not:
12 Back Squats, 55% 1RM
2 Min of Jump Rope
12 Chin-ups, strict

*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!

For time:
10 x 125m Row

*Rest as needed

Or, as a 2-person team...

EMOM 40 minutes of:
Min 1: Partner "A" rows for Calories for 30 seconds
Min 2: Rest 
Min 3: Partner "B" rows for Calories for 30 seconds
Min 4: Rest 

Listen to Linchpin Conversations #140 regarding Rest Periods
*Compare to 06.28.2024

*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...