WOD

3 Intervals, each for time of:
5 Bar Muscle-ups
15m Kettlebell Lunge, 53/35
250/200m Row
5 Bar Muscle-ups
15m Kettlebell Lunge, 53/35
250/200m Row

*Rest 5:00 between intervals.


Or, for time as a 2-person team...

6 Rounds for time:
Partner "A"
5 Bar Muscle-ups
15m Kettlebell Lunge, 53/35
250/200m Row
Partner "B"
5 Bar Muscle-ups
15m Kettlebell Lunge, 53/35
250/200m Row

*Want a 30-day free trial of...

For time, or not:
30 Power Clean & Jerks, 185/135

If 185/135 is too heavy, use 60% of 1RM clean & jerk

*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 and much 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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

"Death by"
Calories, Air Bike

*Compare to 08.04.2023

*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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

6 Rounds for time, or not:
400m Run
9 Shoulder Press, 50% 1RM
7 Strict Weighted Pull-ups
5  Box Jumps, 30"/24"

*You choose pull-up weight.

*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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!