Monster Mash

For time:
9 Rope Climbs, 15 ft
12 Ring Muscle-ups
15 Bar Muscle-ups

AMRAP 8 minutes of:
40 Double-unders
4 Squat Snatch 115/80
4 Burpees, bar-facing

3 Rounds for time of:
35 Wall Balls, 20/14
7 Clean & Jerks 165/110

*Rest 5 minutes between workouts.
*Compare to 02.01.2016

For time:
9 Rope Climbs, 15 ft
12 Ring Muscle-ups
15 Bar Muscle-ups

AMRAP 8 minutes of:

2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans, 95/65
50 Double-unders
25 Push Press, 95/65
50 Double-unders
25 Burpees

2 Rounds for time of:
25 Pull-ups, strict
25 Handstand Push-ups, strict

2 Rounds for time:
40/30 Calories, Rowing
40 Push-ups, hand-release

*Rest 5 minutes between workouts.
*Compare to 12.31.2018

Or, for a dumbbell version...

2 Rounds for time of:
50 Double-unders
25 Dumbbell Hang Power...

EMOM 20 minutes of:
10 Burpees

For time:
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups

3 Rounds for time of:
2:00 Plank Hold
20 Strict Ring Dips
1:00 L-sit

*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, dumbbell workouts, At-Home workouts, lifting programs, daily videos,...

For time:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

3 Rounds for time of:
75 Double-unders
25 GHD Sit-ups
20 Dumbbell Push Press, 50's/35's

30-20-10 reps for time of:
Pull-ups
Hang Power Clean, 95/65
Calories, Rower

*Rest 5 minutes between workouts.
*Compare to 06.20.2022

Or, for a Dumbbell version...

For time:
55 Dumbbell Deadlifts, 50's/35's
35 Dumbbell Squats, 50's/35's
10 L-arm Dumbbell Squat Snatch, 50/35
10 R-arm Dumbbell Squat Snatch, 50/35

3 Rounds for time of:
75 Double-unders
25 GHD Sit-ups
20 Dumbbell Push Press, 50's/35's

30-20-10 reps...

Death by:
Thruster, 115/75

Death by:
Strict Pull-up

Death by:
Bar-facing Burpee

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Death by:
Dumbbell Thruster, 50's/35's

Death by:
Strict Pull-up

Death by:
Dumbbell-facing Burpee

*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, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!