WOD

Not for time:
20 Pull-ups, strict
:20 Max Cals, Air Bike

18 Pull-ups, strict
:18 Max Cals, Air Bike

16 Pull-ups, strict
:16 Max Cals, Air Bike

14 Pull-ups, strict
:14 Max Cals, Air Bike

12 Pull-ups, strict
:12 Max Cals, Air Bike

10 Pull-ups, strict
:10 Max Cals, Air Bike

*Allow full recovery between intervals

*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...

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!

10 Rounds for time, or not:
150m Run
10 Deadlifts, 135/95
5m Handstand Walk

*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!

For time, or not:
50 Double-unders
50 Sit-ups
5 Ring Muscle-ups
40 Double-unders
40 Sit-ups
4 Ring Muscle-ups
30 Double-unders
30 Sit-ups
3 Ring Muscle-ups
20 Double-unders
20 Sit-ups
2 Ring Muscle-ups
10 Double-unders
10 Sit-ups
1 Ring Muscle-up

*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!

Box Jumps:
10-20 reps

Back Squat
2-3-5-10-2-3-5-10

Compare to 06.15.2024
Box jumps are any style & height.

How to approach Heavy Days. Warming up, choosing the weight, rest periods & more. 
Linchpin Conversations #113

*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!