WOD

For time:
20 Pull-ups
1000m, Air Bike
10 Pull-ups
500m, Air Bike

Rest 5-10 minutes, then...

For time:
20 Knees-to-elbows
1000m, Air Bike
10 Knees-to-elbows
500m, Air Bike

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For time, or not:
30 Power Clean & Jerks, 185/135

*Compare to 06.18.2024

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REST DAY!
Get out of the gym.

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Single-leg Forward Jumps
10 reps per leg

Front Squat
3 max effort sets, 70% 1RM

Front Squat
1 max effort set, 50% 1RM

*Allow full recovery between sets.

*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!

Amrap 40 minutes of:
1200m Air Bike
500m Row
400m Run
30 Hollow Rocks

*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!