WOD

9 Rounds for time, or not:
12 Dumbbell Power Snatch
6m Dumbell lunges
3 Bar Muscle-ups

Power Snatch
Men: One 50-lb. dumbbell
Women: One 35-lb. dumbbell

Lunges
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

Or, use a 95/65 barbell & do 6 snatcher per round

Or, as a 2-person team...
For time:
216 Dumbbell Power Snatch
108m Dumbbell lunges
54 Bar Muscle-ups

Power Snatch
Men: One 50-lb. dumbbell
Women: One 35-lb. dumbbell

Lunges
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

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For time:
50 GHD Sit-ups
50/35 Calories, Air Bike

For time:
35 Toes-to-bar
35/25 Calories, Air Bike

1:1 to 1:2 Work-to-Rest ratio

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"Fight Gone Bad!"

Three rounds of:
1 Minute of Wallball Shots, 20/14
1 Minute of Sumo Deadlift High-pull, 75/55
1 Minute of Box Jumps, 20"
1 Minute of Push Press, 75/55
1 Minute of Row for Calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the...

REST DAY!
Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

Overhead Squat
7-7-5-5-3-3-1

*Compare to 12.11.2018
Refer to 06.16.2021

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!