WOD

3 Rounds for time of:
100m Bear Hug Carry
50 Air Squats
7 Ring Muscle-ups

*You choose load & object to carry.

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REST DAY!
Get out of the gym.

*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!

9-7-5-3-1 reps for time of:
Push Jerks, 155/105
Box Jumps, 24"/20"

Rest 3-5 minutes, then...

12-9-6-3 reps for time of:
Power Cleans, 155/105
Box Jumps, 24"/20"

*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!

Not for time:
Pull-ups, strict & weighted 
5-5-5-5-5

Rest as needed, then...

Not for time:
3:00 Air Bike, calories
30m Lunges, 50's/35's
15 Dragonflies
3:00 Air Bike, calories
25m Lunges, 50's/35's
10 Dragonflies
3:00 Air Bike, calories
20m Lunges, 50's/35's
5 Dragonflies
3:00 Air Bike, calories

*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!

REST DAY!
Get out of the gym.

*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!