WOD

REST DAY!

Get out of the gym.

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3 Rounds for time of:
400m Run
3 Rounds of "The Complex"

1 Round of "The Complex" is:
2 Bar Muscle-ups
6 Ring Dips
18 Air Squats

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Joe Mills 20/20 Workout
For the Squat Snatch:
Min. 1 = 1 rep, 70% RM
Min. 2 = 1 rep, 70% RM
Min. 3 = 1 rep, 70% RM
Min. 4 = 1 rep, 70% RM
Min. 5 = 1 rep, 70% RM
Min. 6 = 1 rep, 70% RM + 5kg
Min. 7 = 1 rep, 70% RM + 5kg
Min. 8 = 1 rep, 70% RM + 5kg
Min. 9 = 1 rep, 70% RM + 5kg
Min. 10 = 1 rep, 70% RM + 5kg
Min. 11 = 1 rep, 70% RM + 7.5kg
Min. 12...

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!

21-15-9 reps for time of:
Push Press, 95/65
Box Jumps, 24"/20"
Russian Kettlebell Swing, 53/35

Or as a 2-person team...
21-15-9 reps for time of:
Push Press, 95/65
Box Jumps, 24"/20"
Russian Kettlebell Swing, 53/35

Two people working at the same time. Both movements are synchronized at the top of the repetition.

*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"...