WOD

Box Jumps:
10-20 reps

Back Squat 
2-2-2-2-2-2-2

*Compare to 05.10.2024
*Box jumps are NOT for time. Focus on explosive power. You choose height.

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For time, or not:
50 Dips, strict

For time, or not:
50 L-sit Pull-ups

5 Rounds, not for time of:
8-12 Single-arm Press, R
8-12 Single-arm Press, L

For time:
50/35 Calories, Air Bike

*Rest as needed between each.

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REST DAY!
Get out of the gym.

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5 Rounds, not for time of:
12 Reverse Lunges, R
12 Reverse Lunges, L
1 min of Jump Rope
100m Farmer's Carry
1 min of 10m Shuttle Runs
25 Sit-ups

*You choose the loads.

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10-8-6-4-2 reps for time, or not:
Power Clean & Jerk, 65% 1RM

*After each set of clean & jerks perform 10 burpee box jump overs, 24"/20"
*Compare to 11.04.2024

*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!