WOD

3 Rounds for time, or not:
7 Ring Muscle-ups
600m Run
50m Walking Lunges

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REST DAY!
Get out of the gym.

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3 intervals, each for time of:
50 Double-unders
30 Wallball Shots, 20/14
10 Clean & Jerks, 165/115

1:1 to 1:2 Work-to-Rest ratio
*Or use 60% of 1RM
*Compare to 11.14.2023

Or, as a 2-person team...

For time:
300 Double-unders
180 Wallball Shots, 20/14
60 Clean & Jerks, 165/115

*Only 1 person working at a time.

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EMOM 32 min of:
Min 1: 3 Strict Weighted Pull-ups
Min 2: Medball Side Toss, R
Min 3: Calories, Air Bike
Min 4: Rest
Min 5: 3 Strict Weighted Pull-ups
Min 6: Medball Side Toss, L
Min 7: Calories, Air Bike
Min 8: Rest 

*You choose medball loading.
*You choose pull-up loading.

*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!

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!