WOD

Amrap 15 minutes of:
600m Air Bike
60 Jump rope, any style
30 Sit-ups
20 Push Press, 75/55

*Compare to 05.27.2025

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"Murph"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile run

*If you have a 20/14 pound vest, feel free to wear it. Partition the gymnastics as you wish.
*Compare to 05.26.2025

*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!

CHECKPOINT ECHO
"Linchpin Test 14"

Clean & Jerk 1RM

Rest as needed, then...

For time:
15 Clean & Jerk, 135/95
30/20 Calories, Air Bike
15 Clean & Jerk, 135/95

*Compare to 05.19.2025
Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)

*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!

EMOM 28 min of:
Min 1: 1 Back Squat
Min 2: 1 Legless Rope Climb, 15 ft
Min 3: Rest
Min 4: Rest

*Legless rope climb begins seated on the floor.
*Compare to 04.18.2025 for 7x1.

*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!