WOD

10 down to 1 reps, not for time:
L-sit Pull-ups
Strict Dips

Rest as needed, then...

5 Rounds, not for time:
15 Russian Kettlebell Swings
1 Minute of Jump Rope

*You choose load on KBS. 
Dips can be weighted or unweighted.

CHECKPOINT DELTA
"Magic Legs"

Back Squat 1RM

Rest as needed, then...

In a 20-minute window:
200m Shuttle Run 
10 Box Jumps, 24"/20"
2 Back Squats, 185/135
200m Shuttle Run 
10 Box Jumps, 24"/20"
4 Back Squats, 185/135
200m Shuttle Run 
10 Box Jumps, 24"/20"
6 Back Squats, 185/135
Etc, etc, etc...

Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)
*Compare to 04.28.2025

*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...

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!

Hang Power Clean
5-3-1-5-3-1-5-3-1

*Compare to 06.18.2025 for singles

How to approach Heavy Days. Warming up, choosing the weight, rest periods & more. 
Linchpin Conversations #113

*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!

2 Rounds for time of:
30 Med Ball Cleans, 20/14
15 Dumbbell Push Press, 50's/35's
15 Pull-ups

Rest 5 min, then...

2 Rounds for time of:
30 Wall Ball Shots, 20/14
15 Burpees
15 Pull-ups

*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!