WOD

Back Squat
3-3-3-3-3

*Compare to 12.25.2023

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10 down to 1 reps, for time or not:
Strict Chest-to-bar Chin-ups
Kettlebell Snatch, R-arm
Kettlebell Snatch, L-arm
Kettlebell Front Rack Carry

*Kettlebell Front Rack Carry is 100m in length. It is done with a single kettlebell. 50m front rack right side, followed by 50m front ack left side.
*You choose kettlebell load.

*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...

REST DAY!

Get out of the gym.

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Power Clean & Jerk
5-5-5-5-5

*Compare to 01.16.2024

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3 Rounds for time, or not:
800m Run
8 Bar Muscle-ups
60 Air Squats

Or as a 2-person team...
3 Rounds for time, or not:
800m Run
8 Bar Muscle-ups
60 Air Squats

Two people working at the same time. Runs must be done together. BMU's are synchronized at the top of the movement. Air Squats are synchronized at the bottom of the movement.

*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 &...