WOD

For time:
3 x 1000m Row

*Rest as needed
*Compare to 09.18.2023

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Not for time:
15 Ring Muscle-ups
50 Box Step-ups
1.5 Mile Run
50 Box Step-ups
15 Ring Muscle-ups

*You choose box height & loading.

*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!

Checkpoint Echo

Work up to:
1RM Clean & Jerk

Rest as needed, then...

"Linchpin Test 14"
15 Clean & Jerk, 135/95
30/20 Calories, Air Bike
15 Clean & Jerk, 135/95

*Compare CJ to 02.03.2023
*Compare to 10.01.2021

*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!

REST DAY!
Get out of the gym.

*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!

6-9-12-9-6 reps for time, or not:
Burpees, lateral over bar
Front Squats, 185/135
Chest-to-bar pull-ups

*Compare to 03.31.2023
Or use 60-65% of 1RM Front Squat

*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!