WOD

4 Intervals, each for time of:
10 Front Squats, 60% 1RM
12 Chest-to-bar Pull-ups
14 Burpees over bar

*Rest 4:00 between intervals.
*No rack unless necessary.
*Burpees are lateral.

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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!

E2MOM x 30 min of:
3 Power Snatch

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3 Rounds for time, or not:
200m Run
15 Box Step-ups, R-leg
200m Run
15 Box Step-ups, L-leg

-Rest 3:00, then...

3 Rounds for time, or not:
2:00 of Running Step Single-unders
40 Air Squats
10 Bar Muscle-ups

*You choose box step-up load & height.

*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...

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!