WOD

21-15-9 reps for time:
Pull-ups
Burpees

*Compare to 07.23.2024

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For time, or not:
10k Row

*Compare to 04.24.2024

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EMOM 30 min of:
Min 1: 1 Overhead Squat
Min 2: 10 GHD sit-ups
Min 3: Rest

*Compare to 01.27.2024 for 7x1

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REST DAY!

Get out of the gym.

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3 Rounds, not for time:
400m run
1 Legless Rope Climb, 15 ft.
10 Kickstand Squats, R-leg
100 Heavy Rope Single-unders
10 Kickstand Squats, L-leg
1 Legless Rope Climb, 15 ft.

*Rope climbs begin seated on floor.
*You choose squat load.

*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, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!