WOD

Not for time:
40 Pull-ups, strict
30 Squat Snatch, 55-65% of 1RM
20 Deadlifts, 70% of 1RM

*Compare to 10.24.2020

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"J.T"
21-15-9 reps for time, or not of:
Handstand Push-ups
Ring Dips
Push-ups

*Compare to 10.27.2020

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REST DAY!

Get out of the gym.

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Snatch
1-1-1-1-1-1-1

*Compare to 09.18.2020

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3 Intervals, each for time of:
30m Dumbbell Lunge, 50's/35's
25 GHD Sit-ups
20 Box Jumps, 24"/20"
15 Burpee Box Jump Overs

*Rest 3 minutes between each

Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
30m Dumbbell Lunge, 50's/35's
25 GHD Sit-ups
20 Box Jumps, 24"/20"
15 Burpee Box Jump Overs
Partner "B"
30m Dumbbell Lunge, 50's/35's
25 GHD Sit-ups
20 Box Jumps, 24"/20"
15 Burpee Box Jump Overs

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