WOD

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

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2 Rounds for time of:
50 Double-unders
25 Calories, Bike
50m Farmer's Carry
25 Calories, Row
50m Walking Lunge
25 Burpees

Farmer's Carry...
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

Women bike/row 18 calories

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much 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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For time (or not):
50 Sit-ups
50 ft. Handstand Walk
40 Sit-ups
40 ft. Handstand Walk
30 Sit-ups
30 ft. Handstand Walk
20 Sit-ups
20 ft. Handstand Walk
10 Sit-ups
10 ft. Handstand Walk

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time & load:
8 Power Cleans
8 Bent Over Rows
8 Front Squats
8 Shoulder-to-Overhead

Rest 1:30 then perform the complex with 7 reps of each movement.
Rest 1:30 then perform the complex with 6 reps of each movement.
Rest 1:30 then perform the complex with 5 reps of each movement.
*Weight choice is dictated by your weakest movement.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click...