Each for time: 35 Thrusters, 75/55 35/25 Calories, Air Bike 30 Pull-ups 30/21 Calories, Air Bike 25 Thrusters, 95/65 25/18 Calories, Air Bike 20 Pull-ups 20/15 Calories, Air Bike 15 Thrusters, 115/75 15/10 Calories, Air Bike 1:1 to 1:2 work-to-rest interval *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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy ..read more

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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy ..read more

For time, or not: 10k Row *Compare to 06.28.2023 Or, as a 2-person team... 10 Rounds for time, or not: Partner "A" 500m Row Partner "B" 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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy ..read more

5 Rounds, not for time: 400m Run 30 Second Side Plank Hold 20 Box Step-ups 10 Chest-to-bar Pull-ups, strict *Box Step-ups are done as 10 reps with the R-leg followed by 10 reps with the L-leg. *You choose box height & loading. *Side plank is 30 seconds each side, for a total of 60 seconds per round. *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 and much more. Click on “Private Track" and you will be guided through the process ..read more

EMOM 30 minutes of: 1 Hang Power Snatch *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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy ..read more

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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy ..read more

Not for time. 4 Sets of: 8-12 reps Bulgarian Split Squats, R-leg 8-12 reps Bulgarian Split Squats, L-leg AMRAP 10 min of: Turkish Get-ups 5 Rounds, not for time of: 20 GHD Sit-ups 5 Bar Muscle-ups Amrap 2 min of: Calories, Air Bike *Split Squats & TGU's you choose load. On TGU's alternate arms each rep. *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 and much more. Click on “Private Track" and you will be guided through the p ..read more

Deadlift 1-1-1-1-1-1-1 *Compare to 07.19.2023 *Optional: After each set of deadlifts do 3 wall walks, or, after all deadlifts are complete do 20 wall walks.  *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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy ..read more

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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy ..read more

Linchpin Test 5 For time: 20 Back Squats, 225/155 2 mile run 20 Back Squats, 225/155 *Compare to 10.29.2022 *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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy ..read more