WOD

8 Rounds, not for time of:
7 Shoulder Press
6 Dragonflies
5 Chin-ups, strict & weighted
400m Run

*Shoulder Press, 60% 1RM is a good starting point
*You choose chin-up load.

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REST DAY!
Get out of the gym.

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Box Jumps:
10-20 reps

Deadlift 
3-3-3-3-3

*Compare to 05.25.2022
*Any style & height of box jumps. These are NOT for time.

*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!

2 Intervals, each for time:
1 Rope Climb, 15 ft.
60 Air Squats
20 Hand-Release Push-ups
1 Rope Climb, 15 ft.
20m Front Rack Lunge, 75/55
20 Push Press, 75/55
1 Rope Climb, 15 ft.
20 Thrusters, 75/55

*Rest 4 minutes between each.

Or as a 2-person team,

2 Rounds for time:
Partner "A"
1 Rope Climb, 15 ft.
60 Air Squats
20 Hand-Release Push-ups
1 Rope Climb, 15 ft.
20m Front Rack Lunge, 75/55
20 Push Press, 75/55
1 Rope Climb, 15 ft.
20 Thrusters, 75/55
Partner "B"
1 Rope Climb, 15 ft.
60 Air Squats
20 Hand-Release Push-ups
1 Rope Climb, 15 ft.
20m Front Rack Lunge, 75/55
20 Push Press, 75/55
1 Rope Climb, 15 ft.
20 Thrusters, 75/55

*Want...

For time:
8 x 200m run

Rest as needed
*Compare to 01.01.2025

*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!