WOD

3 Rounds for time of:
15 DB Bent Over Row, 50's/35's
15 Abmat Sit-ups, Weighted, 50/35
15 DB Swing, 50/35
100m Farmer's Carry, 50's/35's

For the rows & carries, men use two 50-lb. dumbbells & women use two 35-lb. dumbbells.
For the sit-ups & swings, men use one 50-lb. dumbbell & women use one 35-lb. dumbbell.

For time:
5 x 50m Sprints

Overhead Squat
1-1-1-1-1-1-1

REST DAY!
Get out of the gym.

For time:
400m run
20 Burpees
400m run
19 Burpees
400m Run
18 Burpees
etc, etc, etc, until...
400m run
1 Burpee

*Time cap is 60 minutes.
*If you have a weight vest, 20/14, wear it.
*Repeat from 05.17.2016

Work up to a heavy squat clean, then...

CrossFit Linchpin Test 2
3 Rounds:
5 Ring Muscle-ups
10 Squat Cleans, 135/95
20 box jumps, 24”/20”