WOD

9-8-7-6-5 reps for time, or not:
Deadlift, 65% 1RM
Box Jump, 24"/20"
Toes-to-bar

*Compare to 04.06.2024

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5 Rounds, not for time of:
10 Kickstand Squats, R
10 Kickstand Squats, L
10 Shoulder Press

Rest as needed, then...

30 Rounds for time, or not:
100m Run
1 Bar Muscle-up

*For the kickstand squats & shoulder press, you choose the load. Watch the daily video for guidance. 

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REST DAY!
Get out of the gym.

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EMOM 30 minutes of:
1 Hang Power Clean

*Compare to 07.31.2023

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CHECKPOINT FOXTROT
"Beach Body"

In a 10-minute window:
1 Pull-up
1 Dip
2 Pull-ups
2 Dips
3 Pull-ups
3 Dips
Etc, etc, etc...

*Pull-ups & Dips need to be strict & unbroken.

Rest 10 minutes or less, then...

Death by:
Burpees

*Compare to 11.18.2024
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!