For time:
15 Deadlifts, 225/155
400m Run
12 Deadlifts, 275/185
400m Run
9 Deadlifts, 315/205
400m Run
For time:
15 Push Jerks, 135/95
300m Run
12 Push Jerks, 155/105
300m Run
9 Push Jerks, 185/135
300m Run
For time:
15 Ring Muscle-ups
200m Run
12 Ring Muscle-ups
200m Run
9 Ring Muscle-ups
200m Run
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
For time:
40 Dumbbell Deadlifts, 50's/35's
400m Run
30 Dumbbell Deadlifts, 50's/35's
400m Run
20 Dumbbell Deadlifts, 50's/35's
400m Run
For time:
20 Dumbell Push Jerks, 50's/35's
300m Run
15 Dumbell Push Jerks, 50's/35's
300m Run
10 Dumbell Push Jerks, 50's/35's
300m Run
For time:
15 Ring Muscle-ups
200m Run
12 Ring Muscle-ups
200m Run
9 Ring Muscle-ups
200m 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, 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!