500m Row
10 Bench Press, bodyweight
5 Rounds for time of:
25m Walking Lunge
5 Bar Muscle-ups
For time:
42 Wallball Shots, 20/14
21 Power Snatch, 95/65
30 Wallball Shots
15 Power Snatch
18 Wallballs
9 Power Snatch
*Rest 5 minutes between workouts
Or, for a dumbbell version…
3 Rounds for time of:
500m Row
18 Dumbbell Bench Press, 50's/35's
5 Rounds for time of:
25m Walking Lunge
5 Bar Muscle-ups
For time:
15 Dumbbell Thrusters, 50's/35's
30 Dumbbell Power Snatch, 50/35
12 Dumbbell Thrusters, 50's/35's
24 Dumbbell Power Snatch, 50/35
9 Dumbbell Thrusters, 50's/35's
18 Dumbbell Power Snatch, 50/35
*Rest 5 minutes between workouts
*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!