WOD

5 Rounds, for time or not:
800m Run
30 V-ups
10m Handstand Walk

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REST DAY!
Get out of the gym.

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E2MOM x 10 min:
2 Hang Squat Snatch

E2MOM x 10 min:
2 Hang Squat Clean Thruster

*Rest as needed between EMOMS
*Compare to 09.24.2025

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Box Jumps:
10-20 reps

For time:
20 x 55 yd Sprints

*Begin a sprint every 30 seconds.
*Compare to 04.22.2025

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For time, or not:
20 Ring Muscle-ups
30/20 Calories, Air Bike

For time, or not:
30 Strict Chest-to-bar Chin-ups
40/30 Calories, Air Bike

For time, or not:
2 min bar hang
50/35 Calories, Air Bike

*Rest 5 min between each.

*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!