WOD

REST DAY!
Get out of the gym.

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5 Rounds, for time or not:
6 Ring Muscle-ups
30m Walking Lunge
2000m Air Bike

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Box Jumps:
10-20 reps

E2MOM for 20 min:
2 Power Snatch

Rest as needed, then...

EMOM 10 minutes of:
1 Hang Squat Snatch

*Compare to 01.10.2024 for Power Snatch doubles.
*Compare to 03.07.2025 for Hang Squat Snatch
*Box jumps are NOT for time. Focus on explosive power. You choose height.

*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!

CHECKPOINT ALPHA
"Broken Frog"

Bench Press 1RM

Rest as needed, then...

4 Rounds for time of:
500m Row
12 Bench Press, 155/95

*Compare to 01.13.2025
Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)

Or as a 2-person team,
4 Rounds of:
Partner "A"
12 Bench Press, 155/95
500m Row
Partner "B"
12 Bench Press, 155/95
500m Row

*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...