WOD

Max rounds in 3 minutes of:
5 Burpees
1 Bar Muscle-ups

Rest 1 minute. Repeat for a total of 4 cycles.
Post rounds completed for each of the 4 cycles

Or as a 2-person team...

Max rounds in 3 minutes of:
5 Burpees
1 Bar Muscle-ups

Rest 1 minute. Repeat for a total of 4 cycles.
Post rounds completed for each of the 4 cycles

Two people working at the same time. All movements are synchronized at the top of the repetition.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell...

REST DAY!
Get out of the gym.

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Power Clean & Jerk
3-3-3-3-3

*Compare to 07.05.2025 for 4's

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6 Rounds of:
2:00 Max Calories, Air Bike
4:00 Rest

*Compare to 10.17.2025

*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!

4 Rounds for time, or not:
800m Run
8 Bulgarian Split Squats, R
8 Bulgarian Split Squats, L
1 L-sit Rope Climbs, 15 ft.

*You choose squat loading.
*Rope climbs begin seated on floor.
*Goal is to maintain the L-sit on both the ascent & the descent.

*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!