3 Rounds for time of:
400m Run
12 Thrusters, 135/95
9 Bar Muscle-ups
AMRAP 9 minutes of:
1 Power Clean, 225/155
5 Box Jumps, 24"/20"
15 Push-ups
4 Rounds for time of:
30 V-ups
3 Rope Climbs, 15 ft.
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
3 Rounds for time of:
400m Run
18 Dumbbell Thrusters, 50's/35's
9 Bar Muscle-ups
AMRAP 9 minutes of:
3 Dumbbell Power Cleans, 50's/35's
5 Box Jumps, 24"/20"
15 Push-ups
4 Rounds for time of:
30 V-ups
3 Rope Climbs, 15 ft.
*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 an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!