WOD

4 Rounds for time of:
400m Run
12 Dumbbell Thrusters, 50's/35's
12 Pull-ups

*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!

"McGhee"
Amrap 30 minutes of:
5 Deadlifts, 275/185
13 Push-ups
9 Box jumps, 24"/20"

*Compare to 11.02.2022

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time of:
75m Farmer's Carry
200m Run
30 GHD Sit-ups
200m Run
75 Double-under 

*You choose Farmer's Carry load.

*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!

5 Intervals of:
10 Strict Chest-to-bar Chin-ups
20 Box Step-ups (weighted)
30 Second Row, Max Calories

*Rest 3 min between intervals.
You choose box height & load.

*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!

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

*Compare to 10.21.2024

*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!