WOD

For time, or not:
40 Strict Knees-to-elbows
30 Seconds, Air Bike Max Cals 

For time, or not:
40 Ring Dips
30 Seconds, Air Bike Max Cals 

For time, or not:
40 Pull-ups
30 Seconds, Air Bike Max Cals 

For time, or not:
40 V-ups
30 Seconds, Air Bike Max Cals 

*4 min rest between each 

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"1-2" Box Jumps
10 reps per leg

Rest as needed, then...

Every 30 seconds for 20 min:
1 Hang Squat Clean

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REST DAY!
Get out of the gym.

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Push or Split Jerk
1-1-1-1-1

Push Press
5-5-5-5

Shoulder Press
10-10-10

*Compare to 12.14.2024

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For time:
20 x 55 yd Sprints
*Begin a sprint every 30 seconds.

Rest 5 minutes, then...

For time:
55 Strict Chest-to-bar Chin-ups

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the process. Enjoy!