WOD

For time, or not:
800m Run
15 Ring Muscle-ups
800m Run
15 Bar Muscle-ups
800m Run
15 Pullups, strict
800m Run

Or as a 2-person team...
For time, or not:
800m Run
30 Ring Muscle-ups
800m Run
30 Bar Muscle-ups
800m Run
30 Pullups, strict
800m Run

*Only one person working on the RMU's.BMU's or pull-ups at a time. Both people must run together.

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E3MOM x 30 min of:
2 Overhead Squats

*Compare to 09.10.2024

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For time:
50 Burpees
25 Knees-to-elbows
50 Burpees
25 Toes-to-bar
50 Burpees

*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

Deadlift
15-12-9-6-3

*Compare to 03.28.2025 for 3-5-7-9-11
*You choose box jump style & height.

*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!