WOD

20-16-12-8-4 reps, not for time:
Chin-ups, strict
Romanian Deadlift
Side Plank Holds

*After each set of deadlifts do a 30 second plank R-side plank hold & a 30 second L-side Plank hold.
*RDL's should be light/moderate.

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CHECKPOINT CHARLIE
"The Devil"

For time:
1.5 mile run

1:00 Rest, then...

For time:
1 Mile Kettlebell Suitcase Carry

Men: 53 lb
Women: 35 lb

*Compare to 03.10.2025
Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)

*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.

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"Elizabeth"
21-15-9 reps for time, or not:
Hang Squat Cleans, 135/95
Ring dips

*Compare to 09.14.2024

Or as a 2-person team,

2 Rounds for time, or not:
Partner "A"
20 Ring dips
20 Hang Squat Cleans, 135/95
Partner "B"
20 Ring dips
20 Hang Squat Cleans, 135/95

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"Death by"
Calories, Air Bike

Rest 5 min, then...

Not for time:
50 Ring Rows
50 Toes-to-bar, strict

*Compare to 01.22.2025

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