WOD

21-15-9 reps for time:
Deadlift, 185/135
Thruster, 75/55
Calories, Air bike

15-12-9-6-3 reps for time:
Pull-ups, strict
Handstand Push-ups, strict

2 Rounds for time:
150 Single-unders
50 ft. Handstand Walk

*Rest 5 minutes between workouts.

Or, for a dumbbell only version…

3 Rounds for time:
30 Dumbbell Deadlift, 50's/35's
15 Dumbbell Thruster, 50's/35's
15 Calories, Air bike

15-12-9-6-3 reps for time:
Pull-ups, strict
Handstand Push-ups, strict

2 Rounds for time:
150 Single-unders
50 ft. Handstand Walk

*Rest 5 minutes between workouts.

*Want a 30-day free trial of the Linchpin Private...

"Amanda"
9-7-5 reps for time, or not:
Ring Muscle-ups
Squat Snatch, 135/95

*Compare to 01.15.2022

Or, as a 2-person team...
3 Rounds for time (or not) of:
Partner "A"
7 Ring Muscle-ups
7 Squat Snatch, 135/95
Partner "B"
7 Ring Muscle-ups
7 Squat Snatch, 135/95

*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...

REST DAY!
Get out of the gym.

*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

3 Rounds for time of:
800m run
20m Front Rack Lunge, 95/65
15m Handstand Walk
3 Rope Climbs, 15 ft.

*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

Deadlift
2-2-2-2-2-2-2

*Compare to 03.12.2022

*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