WOD

EMOM 20 min of:
Min 1: 12 Ring Rows
Min 2: 6 Dragonflies
Min 3: 10m Shuttle Run, max reps
Min 4: Rest

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3 Rounds for time of:
1 Hang Squat Clean, 205/145
10 Burpees over bar

3 Rounds for time of:
3 Hang Squat Cleans, 185/135
10 Burpees over bar

3 Rounds for time of:
5 Hang Squat Cleans, 165/110
10 Burpees over bar

*Rest 3 min between each

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REST DAY! 
Get out of the gym. 

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Checkpoint Golf

21-15-9 reps for time of:
Kettlebell Swings, 70/53
Calories, Air Bike

Women's calories 15-11-6

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3 Intervals, each for time of:
60 Air Squats
20 L-sit Pull-ups
1 Mile Run

*Rest as needed between each.
*Compare to 09.29.2025 for 3x1 mile.
*Listen to Linchpin Conversations #140 regarding Rest Periods

Or, as a 2-person team...

For time:
360 Air Squats
120 L-sit Pull-ups
3 Mile Run

*Divide up the work in any manner you choose. The air squats & pull-ups have only 1 person working at a time. The running must be done as a 2-person team.

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