WOD

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

*Compare to 08.25.2025

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For time, or not:
15 Ring Muscle-ups
75m Front Rack Lunge, 75/55
10 Bar Muscle-ups
125 Sit-ups
5 Rope Climbs, 15 ft.
200 Double-unders

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For time:
2000m Row
1000m Row
500m Row

*Fully recovery between each
*Compare to 04.16.2025

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REST DAY!
Get out of the gym.

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3 Intervals, each for time:
15 Thrusters, 115/75
18 Pull-ups
400m Run

*Rest 5 min between each

Or, as a 2-person team...
3 Rounds for time of:
Partner "A"
15 Thrusters, 115/75
18 Pull-ups
400m Run
Partner "B"
15 Thrusters, 115/75
18 Pull-ups
400m Run

*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!