WOD

3 Rounds for time of:
75m Farmer's Carry
200m Run
30 GHD Sit-ups
200m Run
75 Double-under 

*You choose Farmer's Carry load.

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5 Intervals of:
10 Strict Chest-to-bar Chin-ups
20 Box Step-ups (weighted)
30 Second Row, Max Calories

*Rest 3 min between intervals.
You choose box height & 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!

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

*Compare to 10.21.2024

*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.

"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 135/95

*Compare to 03.09.2022

Or as a 2-person team...
"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 135/95

Two people working at the same time. Both movements are synchronized at the top of the repetition.