WOD

Not for time:
25 Strict Chest-to-bar Pull-ups
50m Front Rack Lunge, 95/65
75 Sit-ups
10k Air Bike
75 Sit-ups
50m Front Rack Lunge, 95/65
25 Strict Chest-to-bar Pull-ups

*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 and much 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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time:
100 Single-unders
20 Clean & Jerk, 115/75
75 Single-unders
15 Clean & Jerk, 115/75

*Power Clean & Jerk

Or, as a 2-person team…
For time:
100 Single-unders
20 Clean & Jerk, 115/75
75 Single-unders
15 Clean & Jerk, 115/75

*This is done with 2 jump ropes & 2 barbells. Both people are working at the same time. Each person must be synchronized at the top of the clean & jerk and at the bottom of...

For time:
3 x 800m

Rest as needed.
*Compare to 11.21.2023

*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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time, or not...
10 down to 1 reps of:
Back Squat, 185/135
Burpees
Ring Rows

*12 second L-sit after each set of Ring Rows

*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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!