WOD

REST DAY!
Get out of the gym.

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For time:
20 Pull-ups
1000m, Air Bike
10 Pull-ups
500m, Air Bike

Rest 5-10 minutes, then...

For time:
20 Knees-to-elbows
1000m, Air Bike
10 Knees-to-elbows
500m, Air Bike

*Compare ot 04.05.2025

*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!

E3MOM x 30 min:
1 Squat Clean

*Compare to 08.12.2024 for singles

*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!

7 Rounds, not for time of:
5 Shoulder Press
50m Suitcase Carry, R
50m Suitcase Carry, L
5 Dragonflies

Immediately into...

5 Rounds for time of:
400m Run
1 Legless Rope Climb, 15 ft.

*You choose load for shoulder press & the carries.
*For the shoulder press, 80-85% of 1RM will be challenging load.
*Rope climbs begin seated on the floor. Leg are used on descent.

*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....