WOD

REST DAY!
Get out of the gym.

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For time:
30 Double KB Clean & Jerks

For time:
30 Handstand Push-ups, strict

For time:
30m Handstand Walk

*Rest 3 minutes between each
Men: Two 53-pound kettlebells
Women: Two 35-pound kettlebells

*Compare to 09.16.2023

*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 and much more. Click on “Private Track" and you will...

Front Squat
2-3-5-10-2-3-5-10

*Compare to 05.17.2023
*Do 10 Ring Rows after each set of squats. Make the rows as difficult as possible.

*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!

3 Rounds for time of:
100 Double-unders
750m Row
30 GHD sit-ups
100m Farmer's Carry

You choose dumbbell loading. The goal is to make the carry heavy if possible. 

Or, as a 2-person team...

3 Rounds for time:
Partner "A"
100 Double-unders
100m Farmer's Carry
30 GHD sit-ups
750m Row
Partner "B"
100 Double-unders
100m Farmer's Carry
30 GHD sit-ups
750m Row

*Want a 30-day free trial of...