5 Rounds for time of:
9 Bar-facing Burpees
8 Power Cleans, 155/105
7 Front Squats, 155/105
6 Push Jerks, 155/105
18-15-12 reps for time of:
Pull-ups, strict
Ring Dips, strict
For time:
800m Run
80 Air Squats
400m run
40 Air Squats
*Rest 5 minutes between workouts.
Or, for a dumbbell version…
5 Rounds for time of:
11 Dumbbell-facing Burpees
10 Dumbbell Power Cleans, 50's/35's
9 Dumbbell Squats, 50's/35's
8 Dumbbell Push Jerks, 50's/35's
18-15-12 reps for time of:
Pull-ups, strict
Ring Dips, strict
For time:
800m Run
80 Air Squats
400m run
40 Air Squats
*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, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!
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