WOD

4 Intervals, each for time of:
8 Pull-ups, strict
8 Pull-ups, kipping
15m Front Rack Lunge, 135/95
15 Toes-to-bar
18/12 Calories, Air Bike

*Rest 3 minutes between each

Or, as a 2-person team...
4 Rounds for time of:
Partner "A"
8 Pull-ups, strict
8 Pull-ups, kipping
15m Front Rack Lunge, 135/95
15 Toes-to-bar
18/12 Calories, Air Bike
Partner "B"
8 Pull-ups, strict
8 Pull-ups, kipping
15m Front Rack Lunge, 135/95
15 Toes-to-bar
18/12 Calories, Air Bike

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory...

REST DAY!

Get out of the gym.

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Deadlift
5-5-5-5-5

Compare to 11.02.2019

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For time, or not:
100 Double-unders
25 Dumbbell Push Press
25 Knees-to-elbows
75 Double-unders
20 Dumbbell Push Press
20 Knees-to-elbows
50 Double-unders
15 Dumbbell Push Press
15 Knees-to-elbows

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*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, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time:
400m run
10 Bar Muscle-ups
10 Overhead Squats, 60% 1RM

*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, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!