WOD

7 Rounds for time, or not:
400m Run
1 L-sit Rope Climb, 15 ft.

*Rope climb begins seated on floor. L-sit is maintained on the ascent & descent.

Hang Power Clean
8-8-8-4-4-4-2-2-2

3 Intervals, each for time of:
30 Med Ball Cleans, 20/14
10 Push Jerks, 60% 1RM
20/15 Calories, Air Bike

1:1 to 1:2 work-to-rest ratio

REST DAY!

Get out of the gym.

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EMOM 28 min of:
Min 1: 3 Front Squats
Min 2: Rest
Min 3: 5 Ring Muscle-ups
Min 4: Rest

*Compare to 11.08.2023 for 7x3 Front Squats

*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!