WOD

Death by:
Calories, Rower

Or as a 2-person team,

15 Rounds for time, or not:
Partner "A"
:30 Max Cals, Rower
Partner "B"
:30 Max Cals, Rower

*Compare to 12.18.2024

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5 Intervals of:
10 Shoulder Press
10 Knees-to-elbows
50 Double-unders
1 min of: 10m Shuttle Runs

*Rest 3 minutes between intervals
*You choose load.

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REST DAY!
Get out of the gym.

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For time, or not:
400m Run
20 Back Squat, 205/145
400m Run
20 Chin-ups, strict
400m Run
40 Box Step-ups, 24"/20"
400m Run
20 Chin-ups, strict
400m Run
60 Wall Ball Shots, 20/14
400m run

Box Step-up loading:
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

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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!