Monster Mash

3 Rounds for time of:
9 Deadlifts, 275/185
12 Chest-to-bar pull-ups
200m Shuttle Run (50m x 4)

2 Rounds for time of:
75 Air Squats
15 Push Jerks, 135/95

21-15-9 reps for time of:
Row, Calories
Bike, Calories

*Rest 5 minutes between workouts.

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Linchpin Test 10
5 Rounds:
15 Wallballs, 20/14
15 Power Cleans, 95/65

18-15-12-9-6-3 reps of:
Pull-ups
Bar-facing Burpees

3 Rounds for time of:
21 GHD Sit-ups
15 Box Jumps, 24"/20"
9 Push Jerks, 155/105

*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, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time of:
30 1-arm Dumbbell Power Snatch, 50/35
30 Ft. Handstand Walk

3 Rounds for time:
15 Toes-to-bar
50 Double-unders
5 Bar Muscle-ups
50 Double-unders

3 Rounds for time of:
400m run
20m Dumbbell Walking Lunge, 50's/35's

*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, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time:
25 Clean & Jerks, 95/65
5 Rope Climbs, 15 ft.
20 Clean & Jerks, 95/65
4 Rope Climbs, 15 ft.
15 Clean & Jerks, 95/65
3 Rope Climbs, 15 ft.

21-15-9 reps for time of:
Front Squat, 115/75
Ring Dips

3 Rounds for time of:
15 Kettlebell Swings, 70/53
15/10 Calories, Bike

*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, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click...

15-12-9 reps for time of:
Overhead Squat, 135/95
Chest-to-bar Pull-ups

5 Rounds for time of:
9 Bar-facing Burpees
7 Power Cleans, 155/105
5 Handstand Push-ups

50-40-30-20-10 reps for time of:
Air Squats
Sit-ups

*Rest 5 minutes between workouts

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!