3 Rounds for time of:
12 Bar-facing Burpees
9 Thrusters, 115/75
6 Ring Muscle-ups
Amrap 7 minutes of:
7 Kettlebell Swings, 70/53
7/5 Calories, Air bike
3 Rounds for time of:
50 Air Squats
25 V-ups
5 Deadlifts, 315/205
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
3 Rounds for time of:
12 Dumbbell-facing Burpees
9 Dumbbell Thrusters, 50's/35's
6 Ring Muscle-ups
Amrap 7 minutes of:
10 Dumbbell Swings, 50/35
7/5 Calories, Air bike
3 Rounds for time of:
50 Air Squats
25 V-ups
15 Dumbbell Deadlifts, 50's/35's
*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, join one of the most AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!