WOD

Back Squat
2-3-5-10-2-3-5-10

*Compare to 10.14.2022

*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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time of:
400m Run
10 Clean & Jerks, 155/105
400m Run
20 Pull-ups

Or use 55% of 1RM

Or, as a 2-person team...
3 Rounds for time of:
400m Run
10 Clean & Jerks, 155/105
400m Run
20 Pull-ups

Do the runs together. Clean & Jerks & Pull-ups are synchronized at the top of the movement.

*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 and much more. Click on “Private...

50-35-25 reps for time, or not:
Wall ball Shots, 20/14
Russian Kettlebell Swings, 53/35
L-sit in seconds

*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 and much 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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

5 Intervals, each for time of:
10 Strict Pull-ups
10 Dumbbell Press
10 Back Squats, 50-60% 1RM
20 V-ups
25/18 Calories, Air Bike

1:1 to 1:2 work-to-rest ratio

Or, as a 2-person team...
5 Rounds for time:
Partner "A"
10 Strict Pull-ups
10 Dumbbell Press
10 Back Squats, 50-60% 1RM
20 V-ups
25/18 Calories, Air Bike
Partner "B"
10 Strict Pull-ups
10 Dumbbell Press
10 Back Squats, 50-60% 1RM
20 V-ups
25/18 Calories, Air Bike

*You choose load on dumbbells.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups,...