WOD

Not for time:
1 min of Jump Rope
100m Front Rack Carry
25 V-ups
1 min of Jump Rope
100m Farmer's Carry
25 V-ups
1 min of Jump Rope
100m Suitcase Carry, R
25 V-ups
1 min of Jump Rope
100m Suitcase Carry, L
25 V-ups
1 min of Jump Rope

*You choose the loads.

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3 Intervals of:
Back Squat, 70% 1RM
Strict Chin-ups
400m Run

5 min rest between intervals.
Each element is Max Effort.

*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!

Box Jumps:
10-20 reps

Power Clean & Jerk
4-4-4-4-4

*Compare to 09.20.2024
*You choose box jump height & style.

*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!

5 Rounds, not for time of:
7 Pull-ups, Strict & Weighted
75 seconds of Jump Rope
20 Bulgarian Split Squats
20 seconds of L-sit

*You choose load for pull-ups & squats.

*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!