WOD

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.

Work up to a heavy Clean & Jerk.

Crossfit Linchpin: Test 7

4 Rounds for time of:
4 Power Cleans 205/145
4 Front Squats 205/145
4 Shoulder to Overhead 205/145

Every 3 minutes for 10 rounds:
10 GHD Sit-ups
12 Push-ups
10 Calories, Assault Bike

For time:
40 Deadlifts 225/155
20 Hang Squat Snatch 135/95
10 Ring Muscle-ups
5 Rope Climbs, 15 ft