Monster Mash

3 Rounds for time of:
15 Power Cleans, 115/80
45 Double-unders
15 Push Jerks, 115/80
45 Double-unders

For time:
5-4-3-2-1 reps of:
Rope Climb, 15 ft
*400m after each set of climbs

2 Rounds for time of:
25 GHD Sit-ups
20/15 Calories, Rowing
15 Front Squats, 155/105

*Rest 5 minutes between workouts
*Repeat from 01.06.2020


Or, for a Dumbbell version...

3 Rounds for time...

Begin at 0:00
Amrap 12 minutes of:
1 Round of "Mary"
1 Round of "DT"

Begin at 25:00
For time:
400m run
30 Calories, Rowing
20 Burpees over rower

Begin at 45:00
4 Rounds for time of:
3 Squat Cleans, 205/135
15 Kettlebell Swings, 53/35
45 Double-unders

*Compare to 12.19.2016


Or, for a Dumbbell version...

Begin at 0:00
Amrap 12 minutes of:

For time:
3 Mile Run
30 Clean & Jerks, 185/135
2k Row
20 Clean & Jerks, 185/135
1 Mile Run

*Compare to 12.26.2017


Or, for a Dumbbell version...

For time:
3 Mile Run
50 Dumbbell Clean & Jerks, 50's/35's
2k Row
30 Dumbbell Clean & Jerks, 50's/35's
1 Mile Run

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times,...

For time:
60 Pull-ups, strict
60 Burpee Box Jumps, 24"/20"

For time:
50 Thrusters, 95/65
50 Calories, Assault Bike

For time:
40 Power Cleans, 185/135
40m Front Rack Lunge, 185/135

*Rest 5 minutes between workouts
*Compare to 01.25.2016

Or, for a Dumbbell version...

For time:
60 Pull-ups, strict
60 Burpee Box Jumps, 24"/20"

For time:
50 Dumbbell Thrusters, 50's/35's
50 Calories, Assault Bike

Amrap 5 minutes of:
5 Power Cleans, 95/65
5 Thrusters, 95/65

Amrap 10 minutes of:
5 Deadlifts, 275/185
1 Round of "Cindy"

Amrap 7 minutes of:
7 Burpees, lateral over bar
7 Hang Power Snatch, 75/55

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

Amrap 5 minutes of:
5 Dumbbell Power Cleans, 50's/35's
5 Dumbell Thrusters, 50's/35's

Amrap 10 minutes of:
13 Dumbbell...