WOD

Linchpin Test 5
For time:
20 Back Squats, 225/155
2 mile run
20 Back Squats, 225/155

*Compare to 10.29.2022

*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!

10 Rounds, not for time of::
600m Air Bike
5 Box Jumps, 30"/24"
1 L-sit Rope Climb, 15 ft. 

*Rope climbs begin seated on floor

*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!

"Grace"
For time:
30 Clean & Jerks, 135/95

*Compare to 12.15.2023

Or as a 2-person team...

"Grace"
For time:
30 Clean & Jerks, 135/95

Two people working at the same time. Two barbell. Power Clean & Jerks are synchronized at the top of the movement.

*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...

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!

For time:
15 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
1000m Row

For time:
12 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
750m Row

For time:
9 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
500m Row

For time:
6 Ring Muscle-ups
25 Medicine Ball Cleans, 20/14
250m Row

3:00 rest between each.


Or, as a 2-person team...

4 Rounds...