15 rounds for time of:
50m DB Farmer's Carry 50's/35's
25 double unders

3 rounds for time of:
20 GHD sit-ups
10 clean & jerks 135/95

4 rounds for time of:
400m run
9 Chest-to-bar pull-ups
7 chin-over-bar pull-ups
5 strict pull-ups

*Rest 5 minutes between workouts

The whole workout is by CrossFit Linchpin, @crossfitlinchpin on Instagram. New workout every day!

04 Rounds for Time :

► 10 Deadlift
► 12 Burpees Over Bar
► 30 D.U. Unbroken

Partner WOD
30min AMRAP

”I Go, You Go"
4 Intervals (2/each)

Run around the box
20 Hang Power Cleans
20 Push Press 35/25kg

Then

100 Partner Situps with MB. 75 Deadlifts 80/60kg
50 Pullups
25 HandstandPushups

Then in the remaining time

"I Go, You Go"
7 Thrusters 35/25kg

7 Bar over Burpees.

Score: Reps from last ”I Go, You Go”

Alkuun
200m soutu
3 kierrosta
5 rengassoutua
7 punnerrusta
10 kyykkyä
Loppuun
200m soutua

Focus: Back Squat – 10 Minutes to get to 80% 1RM then:

12 Minute E2MOM – 2 reps at 80%-85% 1RM. Maintain wgt through all sets

Metcon: 3 RFT
800m Run
10 Pistols alt legs ea rep
15 Ball Slam 24/20

(L3 is as written, L2/L1 is with modified pistols)

Score = Time

DIANE
21-15-9 for time
- Deadlift
- HSPU

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 4 minutes x2
20 KB swings 70/53lbs
20 Push ups
Rest 3 minutes between AMRAPs

4-5b. Bitch Work
5 Rounds
Sprint 300m
Rest 1 minute

4-5c. Strength
5 Rounds
50ft Yoke carry AHAP
Rest as needed between rounds

4-5d. Accessory
AMRAP 7 minutes
Alternate 100ft dumbbell farmers carry with a parter – AHAP while staying unbroken the entire time

Metcon
200 M Run

100 Jump Rop
50 Inverted Row
25 Sit-ups

100 Jump Rope
50 Ring Push Up
25 Leg Raises

100 Jump Rope
50 Press
25 Twist (each side)

100 Jump Rope
50 Push Downs
25 Leg Raises

100 Jump Rope
50 Curls
25 Sit-ups

200 M Run

Skill of choice:

pull ups, bar MU, ring MU, handstands