Monster Mash

For time:
10 Squat Snatches, 135/95
400m Run
20 Power Cleans, 135/95
400m Run
30 Push Jerks, 135/95
400m Run
40 Front Squats, 135/95
400m Run

Amrap 12 min of:
30 Single-unders
5 Box Jumps, 24"/20"
5 Burpees

For time:
30 Ring Muscle-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
12 Dumbbell Squat Clean Thrusters, 50’s/35’s
400m Run

2-4-6-8-10 reps, not for time of:
Deadstop Deadlift, 70% 1RM
Handstand Push-ups, strict (2x reps)
Box Jumps, 30"/24"

Death by:
10m Shuttle Run

10 Rounds for time of:
21 Air Squats
7 Pull-ups

*Final workout uses a 20/14 lb vest.
*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

5 Rounds, not for time of:
15 Single-leg Deadlifts, R-leg. 50/35
15 Single-leg Deadlifts, L-leg. 50/35
12 Strict...

3 Rounds for time of:
10 Dumbbell Power Snatch, R-arm
10 Dumbbell Power Snatch, L-arm
10 Chest-to-bar Pull-ups

21-15-9 reps of for time of:
Dumbbell Hang Squat Cleans
Burpees

5 Rounds for time of:
400m Run
100m Dumbbell Farmer's Carry
15 Dumbbell Floor Press

*You choose load.
*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...

5 Rounds for time of:
5 Squat Clean Thruster, 135/95
5 Bar Muscle-ups

21-15-9 reps for time of:
Dumbbell Burpee, 50's/35's
Strict Handstand Push-ups

3 Rounds for time of:
100 Double-unders
15 Box Jumps, 30"/24"
1 L-sit Rope Climb, 15 ft. 

*Rope climb begins seated on floor.
*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

5 Rounds for time of:
7 Dumbbell...

3 Rounds for time of:
1 Round of "DT"
1 Round of "Mary"

3 Rounds for time of:
50 V-ups
2:00 Plank Hold

For time:
1200m Air Bike
500m Row
400m Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
15 Dumbbell Deadlifts, 50's/35's
12 Dumbbell Hang Power Cleans, 50's/35's
9 Dumbbell Push Jerks, 50's/35's
1 Round of "Mary"