Monster Mash

3 Rounds for time of:
12 Bar-facing Burpees
9 Thrusters, 115/75
6 Ring Muscle-ups

Amrap 7 minutes of:
7 Kettlebell Swings, 70/53
7/5 Calories, Air bike

5 Rounds for time of:
50 Air Squats
25 Sit-ups
5 Deadlifts, 315/205

*Rest 5 minutes between workouts


Dumbbell Version…

3 Rounds for time of:
12 Dumbbell-facing Burpees
9 Dumbbell Thrusters, 50's/35's
6 Ring Muscle-ups

Amrap 7 minutes of:
10 Dumbbell Swings, 50/35
7/5 Calories, Air bike

5 Rounds for time of:
50 Air Squats
25 Sit-ups
15 Dumbbell Deadlifts, 50's/35's

*Rest 5 minutes...

21-15-9 reps for time of:
Handstand Push-ups, strict
Clean & Jerk, 115/75

3 Rounds for time of:
35 Wall Ball Shots, 20/14
7 Bar Muscle-ups

3 Rounds for time of:
100 Double-unders
1-minute Plank Hold
30-second L-sit

*Rest 5 minutes between workouts


Dumbbell Version…

21-15-9 reps for time of:
Handstand Push-ups, strict
Dumbbell Clean & Jerk, 50's/35's

3 Rounds for time of:
50 Jumping Air Squats
7 Bar Muscle-ups

3 Rounds for time of:
100 Double-unders
1-minute Plank Hold
30-second L-sit

*Rest 5 minutes between workouts

*Want...

"Diane"
21-15-9 reps for time of:
Deadlift, 225/155
Handstand Push-ups

9-12-15 reps for time of:
Hang Squat Snatch, 115/75
Chest-to-bar Pull-ups

3 Rounds for time of:
400m run
15 Bar-facing Burpees

*Rest 5 minutes between workouts

3 Rounds for time of:
15m Handstand Walk
15 V-ups
15 Kettlebell Swings, 70/53

Linchpin Test 2
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans, 135/95
20 box jumps, 24”/20”

5 Rounds for time of:
50 Double-unders
10 Push Press, 95/65

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get full access to workouts that can be done in a gym or at home, warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much...

For time:
1 Mile Run
50 Bar-facing Burpees
30 Clean & Jerks, 185/135
10 Rope Climbs, 15 ft.
1 Mile Run
25 Bar-facing Burpees
15 Clean & Jerks, 185/135
5 Rope Climbs, 15 ft.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to workouts that can be done in a gym or at home, warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!