WOD

4 Rounds for time of:
40 Calories, Rowing
40 Push-ups
40 ft, Front Rack Lunge 115/80
4 Rope Climbs, 15 ft

Power Clean
2-2-2-2-2

Shoulder Press
5-5-5-5-5

10 x 100m Sprint

REST DAY.

Get out of the gym.

3 Rounds for time of:
21 GHD Sit-ups
18 Hip Extensions
15 Chest-to-bar Pull-ups
12 Box Jumps 24”/20”
9 Squat Snatch 135/95

CrossFit Linchpin Test 5

For time:
20 Back Squats 225/155
2 Mile Run
20 Back Squats 225/155

*Use a rack