WOD

For time, or not:
20 Ring Muscle-ups
30/20 Calories, Air Bike

For time, or not:
30 Strict Chest-to-bar Chin-ups
40/30 Calories, Air Bike

For time, or not:
2 min bar hang
50/35 Calories, Air Bike

*Rest 5 min between each.

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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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time:
100 Double-unders
20 Bulgarian Split Squats
400m Run
20 Reverse Lunges
400m Run
100m Lunge
400m Run
20 Reverse Lunges
400m Run
20 Bulgarian Split Squats
100 Double-unders

*You choose the loads for the Bulgarian Split Squats & the Reverse Lunges. The 100m lunge is performed with NO 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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar pull-ups

Or as a 2-person team,

15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar pull-ups

*All movements are synchronized at the top. 
*Compare to 10.10.2023

*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!

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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!