WOD

EMOM 30 minutes of:
1 Hang Power Clean

*Compare to 07.31.2023

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CHECKPOINT FOXTROT
"Beach Body"

In a 10-minute window:
1 Pull-up
1 Dip
2 Pull-ups
2 Dips
3 Pull-ups
3 Dips
Etc, etc, etc...

*Pull-ups & Dips need to be strict & unbroken.

Rest 10 minutes or less, then...

Death by:
Burpees

*Compare to 11.18.2024
Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)

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21-15-9 reps for time of:
Thruster, 95/65
Calories, Air Bike

*Women's calories are 15-11-6

Or as a 2-person team,
3 Rounds of:
Partner "A"
15 Thruster, 95/65
15/11 Calories, Air Bike
Partner "B"
15 Thruster, 95/65
15/11 Calories, Air Bike

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REST DAY!
Get out of the gym.

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5 Rounds, not for time:
2 Rope Climbs, 15 ft.
200m Shuttle Run (50x4)
20 Box Step-ups
1 Min of Jump rope

*Step-ups are weighted. You choose load & box height.
*You choose jump rope style.

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