WOD

For time, or not:
2 Rounds of:
1000m Row
100 Double-unuders

2 Rounds of:
2000m Air Bike
100 Running Step Single-unders

2 Rounds of:
600m Run
100 Single-unders

*No rest between each.

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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!

EMOM 20 min of:
Min 1: 12 Ring Rows
Min 2: 6 Dragonflies
Min 3: 10m Shuttle Run, max reps
Min 4: Rest

*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!

3 Rounds for time of:
1 Hang Squat Clean, 205/145
10 Burpees over bar

3 Rounds for time of:
3 Hang Squat Cleans, 185/135
10 Burpees over bar

3 Rounds for time of:
5 Hang Squat Cleans, 165/110
10 Burpees over bar

*Rest 3 min between each

*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!