Monster Mash

Amrap 20 minutes of:
200m Run
5 Thrusters, 95/65
5 Pull-ups

Amrap 20 minutes of:
200m Run
5 Deadlifts, 225/155
5m Handstand Walk

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Amrap 20 minutes of:
200m Run
5 Dumbbell Thrusters, 50's/35's
5 Pull-ups

Amrap 20 minutes of:
200m Run
10 Dumbbell Deadlifts, 50's/35's
5m Handstand Walk

*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...

For time:
10 Rounds of "Cindy"
1 Mile Run

15-12-9 reps for time of:
Power Clean, 185/135
Strict Deficit HSPU, 4"/2"

For time:
100m Suitcase Carry, R, 70/53
100 Heavy Rope Single-unders
100m Suitcase Carry, L, 70/53
100 Double-unders
100m Farmer's Carry, 70's/53's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
10 Rounds of "Cindy"
1 Mile Run

4 Rounds for time of:
16 Dumbbell Power Cleans, 50's/35's
9 Strict Deficit HSPU, 4"/2"

For time:
100m Suitcase Carry, R, 70/53
100 Heavy Rope Single-unders
100m Suitcase Carry, L, 70/53
100 Double-unders
100m Farmer's Carry, 70's/53's

*Rest 5 minutes between workouts.

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

10 down to 1 reps for time of:
Power Clean & Jerk, 115/75
Burpees

For time:
15 Back Squats, 225/155
15 Strict Chin-ups
400m Run

3 Rounds for time of:
12m Handstand Walk
15 Box Jumps, 24"/20"
18/12 Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

10 down to 1 reps for time of:
Dumbbell Clean & Jerk, 50's/35's
Burpees

For time:
35 Dumbbell Squats, 50's/35's
15 Strict Chin-ups
400m Run

3 Rounds for time of:
12m Handstand Walk
15 Box Jumps, 24"/20"
18/12 Calories, Air Bike

*Rest 5 minutes between workouts.

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

3 Rounds for time of:
12 Burpees
12/8 Calories, Air Bike

3 Rounds for time of:
400m Run
30 Thrusters, 45/35
15 Pull-ups

3 Rounds for time of:
15 Deadstop Deadlift, 275/185
15 Strict Deficit HSPU, 4"/2"

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
12 Burpees
12/8 Calories, Air Bike

3 Rounds for time of:
400m Run
15 Dumbbell Thrusters, 50's/35's
15 Pull-ups

3 Rounds for time of:
40 Dumbbell Deadlifts, 50's/35's
15 Strict Deficit HSPU, 4"/2"

*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,...

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.

*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....