WOD

For time (or not):
75 Double-unders
50m Handstand Walk
75 Double-unders
50 Ring Dips, strict
75 Double-unders

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

*Rest 3 min. between intervals

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REST DAY!
Get out of the gym.

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

21-15-9 reps for time (or not) of:
Hang Power Cleans, 135/95
Bar-facing Burpees

*After each set of burpees do 3 15-ft. Rope Climbs

Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
15 Hang Power Cleans, 135/95
15 Bar-facing Burpees
3 Rope Climbs, 15 ft.
Partner "A"
15 Hang Power Cleans, 135/95
15 Bar-facing Burpees
3 Rope Climbs, 15 ft.

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options (dumbbells), no equipment workouts, daily videos, stretching...

Overhead Squat
7-7-7-7-7

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!