WOD

Work up to a heavy Thruster, then...

CrossFit Linchpin Test 4
2 Rounds:
18 Calorie Row
15 Thrusters, 95/65
12 Chest-to-bar Pull-ups

REST DAY!

Get out of the gym.

3 Rounds for time of:
800m run
40 Abmat sit-ups
20 Box Jumps, 30'/24"

Overhead Squat
1-1-1-1-10-10

7 Rounds for time of:
7 Power Clean 155/105
14 Push-ups, hand-release