Monster Mash

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

3 Rounds for time of:
800m run
20 Knees-to-elbows
10 Deadlifts, 275/185

For time:
40 Push Jerks, 135/95

*Rest 5 minutes between workouts.

3 Rounds for time of:
400m Run
10 Squat Snatch, 135/95

Amrap 12 minutes of:
30 Double-unders
10 Burpees
3 Bar Muscle-ups

9-6-3 reps for time of:
Hang Squat Clean, 185/135
Handstand Push-up, strict (2x Reps)

*Rest 5 minutes between workouts.

7 Rounds for time of:
10 Thrusters, 75/55
10 Pull-ups

10 Rounds for time of:
10/7 Calories, Assault Bike
10 Push-ups, hand-release

5 Rounds for time of:
10 Power Cleans, 115/80
10 Push Press, 115/80
10 Burpees, bar-facing

*Rest 5 minutes between workouts.

4 Rounds for time of:
7 Clean & Jerks 135/95
7 Ring Muscle-ups

Linchpin Test 3
3 Rounds:
21 Wallballs 20/14
14 Handtsand Push-ups
7 Deadlifts 315/205

2 Rounds for time of:
400m Run
30 Toes-to-bar
20 Calories Rowing

*Rest 5 minutes between workouts
*Repeat from 01.18.2016 

3 Rounds for time of:
400m run
10 Overhead Squats, 135/95
1 Legless Rope Climb,15 ft.

5 Rounds for time of:
50 Double-unders
10 Power Snatch, 95/65
10 Pull-ups

4 Rounds for time of:
20 Air Squats
15 Push-ups, Hand-release
10 Ring Dips
5 Squat Cleans, 185/135

*Rest 5 minutes between workouts.