3 Rounds for time of:
5 Deadlifts, 275/185
10 Burpees
5 Ring Muscle-ups
For time:
30 Thrusters, 75/55
3 Rope Climbs, 15 ft.
20 Thrusters, 75/55
2 Rope Climbs, 15 ft.
10 Thrusters, 75/55
1 Rope Climbs, 15 ft.
2 Rounds for time of:
500m Row
400m Run
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
3 Rounds for time of:
15 Dumbbell Deadlifts, 50's/35's
10 Burpees
5 Ring Muscle-ups
For time:
20 Dumbbell Thrusters, 50's/35's
3 Rope Climbs, 15 ft.
15 Dumbbell Thrusters, 50's/35's
2 Rope Climbs, 15 ft.
10 Dumbbell Thrusters, 50's/35's
1 Rope Climbs, 15 ft.
2 Rounds for time of:
500m Row
400m Run
*Rest 5 minutes between workouts.
*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, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the process. Enjoy!