WOD

For time, or not:
15 Bar Muscle-ups

then...
27-21-15-9 reps of:
Push Press, 95/65
Box Jumps, 24"/20"

then...
15 Bar Muscle-ups

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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, 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!

CHECKPOINT BRAVO
"Swamp Donkey"

Deadlift 1RM

Rest as needed, then...

For time:
40 Deadlifts, 225/155
50 ft R-arm Overhead Lunge
50 ft L-arm Overhead Lunge

OH Lunge: 
Men: one 53-lb. kettlebell
Women: one 35-lb. kettlebell
*Compare to 02.10.2025

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12-11-10-9-8 reps, not for time:
Chin-ups, Strict Chest-to-bar
Tempo Push-ups, (6-2-X-0)

*After each set of push-ups, run 200m & do 1 min of jump rope.

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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, 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!