WOD

5 Rounds, not for time:
8 Strict, Weighted Pull-ups
8 Strict Handstand Push-ups

Amrap 12 minutes of:
35 Double-unders
7 Burpees

*HSPU can be deficit.

*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!

High Box Jumps
10 reps

Hang Squat Clean & Jerk
6-6-6-6-6

*Recommended 70% of 1RM full C&J
*You choose box jump height

*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!

For time:
10 x 100m Sprint

*Compare to 06.05.2024

*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!

4 Rounds, not for time:
12 Kickstand Squats, R-leg
600m, Air Bike
1 Legless Rope Climbs, 15 ft.
600m, Air Bike
12 Kickstand Squats, L-leg
600m, Air Bike
1 Legless Rope Climbs, 15 ft.

*Rope Climbs begin seated on the ground.

*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!