WOD

For time:
800m Run
12 Bar Muscle-ups
120 Ft. Handstand Walk
12 Bar Muscle-ups
800m run

Or, as a 2-person team...
For time:
800m Run, together
24 Bar Muscle-ups, total
240 Ft. Handstand Walk, total
24 Bar Muscle-ups, total
800m run, together

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

15-12-9-6-3 reps for time of:
Hang Squat Clean Thruster
Toes-to-bar

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

REST DAY!
Get out of the gym.

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

"Randy"
For time:
75 Power Snatches, 75/55

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

10 Rounds, not for time of:
200m Shuttle Run (50x4)
15 Wallball Shots, 20/14
1 Rope Climb, 15 ft.

Or, as a 2-person team...
10 Rounds, not for time of:
Partner "A"
200m Shuttle Run (50x4)
15 Wallball Shots, 20/14
1 Rope Climb, 15 ft.
Partner "B"
200m Shuttle Run (50x4)
15 Wallball Shots, 20/14
1 Rope Climb, 15 ft.

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on...