WOD

8 Rounds not for time:
400m Run
50m R Suitcase Carry, 70/53
50m L Suitcase Carry, 70/53
:15 L-sit

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3 Rounds for time of:
5 Deadlifts, 315/205
70 Double-unders

12-9-6-3 reps for time of:
Overhead Squats, 115/75
Pull-ups

*Rest 3-5 min between each

Or, as a 2-person team...

3 Rounds for time of:
5 Deadlifts, 315/205
70 Double-unders

12-9-6-3 reps for time of:
Overhead Squats, 115/75
Pull-ups

*Rest 3-5 min between each
*All movements are synchronized at the top.

*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...

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!

5 Rounds for time:
15 Dumbbell Bench Press
12 Knees-to-elbows
1000m Air Bike

Recommended Loading:
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

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Box Jumps
10-20 reps

Hang Power Clean
8-8-8-4-4-4-2-2-2

*Compare to 02.18.2025
*On the box jumps, you choose the height & style. These are for explosive power, NOT for time.

*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!