WOD

42-30-18 reps for time of:
Calories, Rowing
GHD Sit-ups

REST DAY!

Get out of the gym.

For time:
15/10 Calories, Assault Bike
15 Thrusters, 95/65
15 Pull-ups
15/10 Calories, Assault Bike

*Rest 5 minutes & repeat.
*Rest 5 minutes & repeat again.

3 Rounds for time of:
800m run
20 Burpee Box Jump Overs, 24"/20"
20m Handstand Walk

CrossFit Linchpin Test 11
For time:
7 Squat Snatch 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch 185/135

7 Rounds for time of:
10 Medball Cleans, 20/14
10 Push-ups

For time:
800m run

*Rest 5 minutes between workouts.