21-15-9 reps for time of:
Kettlebell Swing, 70/53
Thruster, 95/65
Amrap 7 minutes of:
7 Bar-facing Burpees
3 Ring Muscle-ups
3 Rounds for time of:
400m Run
24 Wallball Shots, 20/14
12 Deadlifts, 245/165
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
21-15-9 reps for time of:
Dumbbell Swing, 50/35
Dumbbell Thruster, 50's/35's
Amrap 7 minutes of:
7 Bar-facing Burpees
3 Ring Muscle-ups
3 Rounds for time of:
400m Run
30 Air Squats
30 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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!
For the best equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1