WOD

Go every 30 seconds:
20 x 55 yd Sprint

Rest as needed, then...

For time:
60 Sit-ups
200m Suitcase Carry, 53/35
40 Sit-ups
200m Suitcase Carry, 53/35
20 Sit-ups
200m Suitcase Carry, 53/35

*Compare to 12.16.2025

*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!

"Jackie"
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups

*Compare to 03.08.2025

Or, as a 2-person team...

2 Rounds of:
Partner "A"
15 Pull-ups
25 Thrusters, 45/35
500m Row
Partner "B"
15 Pull-ups
25 Thrusters, 45/35
500m Row

*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!

5 Rounds for time of:
30 Med ball Side Toss
15 Dumbbell Bench Press, 50’s/35’s
1 Rope Climb, 15 ft.

*Med ball Side Toss is 15 reps per side, you choose load.

*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!

E3MOM x 24 min of:
2 Hang Squat Cleans

*Compare to 04.03.2026 for 1's

*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!