WOD

For time:
6 x 400m repeats

*Rest as needed
*Compare to 07.27.2020

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10-8-6-4-2 reps for time, or not:
Clean & Jerk, 60-70% of 1RM
Bar Muscle-ups

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REST DAY!

Get out of the gym.

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For time:
1 Minute Plank Hold

3 Rounds of:
25 V-ups
20 Box Jumps, 24"/20"
10 Back Squat, 55% of 1RM

1 Minute Plank Hold

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7 Intervals, each for time of:
7 Ring Dips, strict
7 Power Snatch, 115/75
200m Shuttle Run (100m x 2)

1:3 work to rest ratio
(115/75 or 60-65% 1RM)

Or, as a 2-person team...
7 Rounds for time of:
Partner "A"
7 Ring Dips, strict
7 Power Snatch, 115/75
200m Shuttle Run (100m x 2)
Partner "B"
7 Ring Dips, strict
7 Power Snatch, 115/75
200m Shuttle Run (100m x 2)

(115/75 or 60-65% 1RM)

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