WOD

Amrap 20 minutes of:
400m Run
20 Box Step-ups
15 Ring Rows

*Box step-ups are done alternating feet. You choose height & load.
*Make Ring Rows challenging, for example put your feet on the box.

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E3MOM x 30 min of:
1 Clean & Jerk

*Full clean, aka squat clean
*Compare to 09.30.2023

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REST DAY!
Get out of the gym.

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Not for time:
30 Bar Muscle-ups
50 Burpees
100 V-ups
50 Burpees
30 Knees-to-elbows, strict

Or as a 2-person team,
Not for time:
60 Bar Muscle-ups
100 Burpees
200 V-ups
100 Burpees
60 Knees-to-elbows, strict

*Only 1 person working at a time.

*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...

3 Intervals, each for time:
10 Back Squats, 60% 1RM
15 Push Press
20 Box Jumps, 24"/20"
25 Calorie, Row

1:1 Work-to-Rest Ratio
*Women row 18 calories
*Push Press, you choose load. Try to avoid using a barbell.

*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...