WOD

3 Intervals, each for time of:
12 Pull-ups
21 Kettlebell Swings, 53/35
400m run

*Rest 3 minutes between intervals

Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
12 Pull-ups
21 Kettlebell Swings, 53/35
400m run
Partner "B"
12 Pull-ups
21 Kettlebell Swings, 53/35
400m run

*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 workouts (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the...

Deadlift
5-4-3-2-1

Tempo: 7171

Tempo
Eccentric (descent): 7 seconds
Pause (bottom): 1 second
Concentric (ascend): 7 seconds
Pause (top): 1 second

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

AMRAP 8 minutes of:
25 Double-unders
5 Dumbbell Hang Power Clean & Jerks

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*Or use a 115/75 barbell

*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 workouts (dumbbells), 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.

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

Overhead Squat
2-3-5-10-2-3-5-10

*Compare to 05.17.2019

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