5 Rounds for time of:
7 Deadlifts, 275/185
14 Bar-facing Burpees
3 Rounds for time of:
400m Run
12 Thrusters, 95/65
4 Ring Muscle-ups
For time:
50 Handstand Push-ups, strict
5-minute plank hold
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
5 Rounds for time of:
20 Dumbbell Deadlifts, 50's/35's
14 Dumbbell-facing Burpees
3 Rounds for time of:
400m Run
12 Dumbbell Thrusters, 50's/35's
4 Ring Muscle-ups
For time:
50 Handstand Push-ups, strict
5-minute plank hold
*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!
If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1