WOD

Deadlift
2-3-5-10-2-3-5-10

*Compare to 11.30.2020

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Half "Murph"
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with an 800m run. If you've got a 20/14 pound vest or body armor, wear it.
*Compare to 09.98.2020

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REST DAY!

Get out of the gym.

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15-12-9 reps for time of:
Handstand Push-ups
Toes-to-bar
Calories, Air Bike

12-10-8 reps for time of:
Push Press, 60% of 1RM
Toes-to-bar
Calories, Air Bike

1:1 to 1:2 Work-Rest between workouts

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Linchpin Test 10

5 Rounds for time of:
15 Wallballs, 20/14
15 Power Cleans, 95/65

Or, as a 2-person team...
For time:
150 Wallballs, 20/14
150 Power Cleans, 95/65

*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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!