WOD

For time, or not:
1000m Row
25 Chest-to-bar Pull-ups
500m Row
25 Toes-to-bar
500m Row
15 Chest-to-bar Pull-ups
500m Row
15 Toes-to-bar
1000m Row

Or as a 2-person team,
2 Rounds of:
Partner "A"
20 Chest-to-bar Pull-ups
500m Row
20 Toes-to-bar
500m Row
Partner "B"
20 Chest-to-bar Pull-ups
500m Row
20 Toes-to-bar
500m Row

*Score is the combined calories of Partner A & B.

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30 Reps for time, or not:
1 Hang Power Clean
1 Front Squat
1 Shoulder-to-Overhead

*Use 60% of 1RM Full C&J

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For time:
6 x 400m Run

*Rest as needed
*Compare to 09.30.2024

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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, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the process. Enjoy!

5 Rounds, not for time:
15 Ring Rows
20 Reverse Lunges
30 Second Plank Hold, R-side
30 Second Plank Hold, L-side

Immediately into...

5 Rounds for time of:
1 Min Jump Rope
50m Farmer's Carry

*20 Reverse Lunges total. Alternate feet each rep. 
*You choose all loads.
*Ring rows should be difficult & unbroken.

*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, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the process. Enjoy!