Monster Mash

2 Rounds for time of:
180 Running Step Singles
30 Russian Kettlebell Swings, 70/53
15m Handstand Walk

For time:
200m Suitcase Carry, R 70/53
50 Sit-ups
50/35 Calories, Air Bike
50 Sit-ups
200m Suitcase Carry, L 70/53

3 Rounds for time of:
500m Row
20 Burpee Box Jump Overs, 24"/20"
15 Ring Dips

*Rest 5 minutes between workouts.

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"Death by:"
Dumbbell Thrusters, 50's/35's

"Death by:"
Strict Pull-ups

"Death by:"
10m Shuttle Sprint

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time:
15 Deadlifts, 225/155
400m Run
12 Deadlifts, 275/185
400m Run
9 Deadlifts, 315/205
400m Run

For time:
15 Push Jerks, 135/95
300m Run
12 Push Jerks, 155/105
300m Run
9 Push Jerks, 185/135
300m Run

For time:
15 Ring Muscle-ups
200m Run
12 Ring Muscle-ups
200m Run
9 Ring Muscle-ups
200m Run

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
40 Dumbbell Deadlifts, 50's/35's
400m Run
30 Dumbbell Deadlifts, 50's/35's
400m Run
20 Dumbbell Deadlifts, 50's/35's
400m Run

For time:
20 Dumbell Push Jerks, 50's/35's
300m Run
15 Dumbell Push Jerks, 50's/35's
300m Run
10 Dumbell Push Jerks, 50's/35's
300m Run

For time:
15 Ring Muscle-ups
200m Run
12 Ring Muscle-ups
200m Run
9 Ring Muscle-ups
200m Run

*Rest 5 minutes between workouts

*Want a 30-day free...

3 Rounds for time of:
400m Run
12 Thrusters, 135/95
9 Bar Muscle-ups

AMRAP 9 minutes of:
1 Power Clean, 225/155
5 Box Jumps, 24"/20"
15 Push-ups

4 Rounds for time of:
30 V-ups
3 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
400m Run
18 Dumbbell Thrusters, 50's/35's
9 Bar Muscle-ups

AMRAP 9 minutes of:
3 Dumbbell Power Cleans, 50's/35's
5 Box Jumps, 24"/20"
15 Push-ups

4 Rounds for time of:
30 V-ups
3 Rope Climbs, 15 ft.

*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...

15-12-9-6-3 reps for time of:
Power Clean & Jerk, 155/105
*200m run after each set

1 up to 10 reps for time of:
L-sit Pull-up
Ring Dip, strict

5-4-3-2-1 reps for time of:
Back Squat, 75% 1RM
*100 Heavy Rope Singles after each set

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

20-18-15-12-9 reps for time of:
DB Power Clean & Jerk, 50's/35's
*200m run after each set

1 up to 10 reps for time of:
L-sit Pull-up
Ring Dip, strict

5 Rounds for time of:
15 Dumbbell Squats, 50's/35's
100 Heavy Rope Singles

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track?...