WOD

21-15-9 reps for time of:
Chest-to-bar Pull-ups
Calories, Row

Rest 5-10 minutes, then...

21-15-9 reps for time of:
Goblet Squats, 70/53
Calories, Row

*Goblet Squats done with a 70-lb. Kettlebell for men & a 53-lb. Kettlebell for women.
*Calories for women are 15-10-6.

*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!

Deadlift
5-5-5-5-5

*Compare to 05.10.2025

*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!

Not for time:
30 Shoulder Press, 60% 1RM

Immediately into...

4 Rounds for time, or not:
2 Rope Climb, 15 ft.
3 Wall Walks
40m Walking Lunge
50 Double-unders
1000m Air Bike

*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!

For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed
*Compare to 12.11.2024
Listen to Linchpin Conversations #140 regarding Rest Periods

*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!