WOD

Not for time:
30 Bar Muscle-ups
50 Burpees
100 V-ups
50 Burpees
30 Knees-to-elbows, strict

Or as a 2-person team,
Not for time:
60 Bar Muscle-ups
100 Burpees
200 V-ups
100 Burpees
60 Knees-to-elbows, strict

*Only 1 person working at a time.

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3 Intervals, each for time:
10 Back Squats, 60% 1RM
15 Push Press
20 Box Jumps, 24"/20"
25 Calorie, Row

1:1 Work-to-Rest Ratio
*Women row 18 calories
*Push Press, you choose load. Try to avoid using a barbell.

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CHECKPOINT CHARLIE
"The Devil"

For time:
1.5 mile run

1:00 Rest, then...

For time:
1 Mile Kettlebell Farmer's Carry

Men: 53 lb
Women: 35 lb

Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)

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REST DAY!
Get out of the gym.

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"Lynne"
Five rounds for max reps of:
Bench Press, bodyweight
Pull-ups

*Rest as needed between rounds
*Compare to 06.17.2023

Or.....

15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar pull-ups

*Compare to 10.10.2023
*Or use 50% of 1RM

*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...