Monster Mash

3 Rounds for time of:
21 Wallball Shots, 20/14
15 Pull-ups
9 Deadlifts, 225/155

5 Rounds for time of:
75 Double-unders
15 V-ups
5m Handstand Walk

10 Rounds for time of:
100m Run
50m Farmer's Carry, 50's/35's
7 Dumbbell Floor Press, 50's/35's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
21 Wallball Shots, 20/14
15 Pull-ups
21 Dumbbell Deadlifts, 50's/35's

5 Rounds for time of:
75 Double-unders
15 V-ups
5m Handstand Walk

10 Rounds for time of:
100m Run
50m Farmer's Carry, 50's/35's
7 Dumbbell Floor Press, 50's/35's

*Rest 5 minutes between workouts.

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

For time:
600m Run
60 Burpees
400m Run
40 Pull-ups
200m Run
20 Clean & Jerks, 185/135
200m Run
40 Pull-ups
400m Run
60 Burpees
600m Run

Or, for a Dumbbell version...

For time:
600m Run
60 Burpees
400m Run
40 Pull-ups
200m Run
40 Dumbbell Clean & Jerks, 50's/35's
200m Run
40 Pull-ups
400m Run
60 Burpees
600m Run

*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!

"Isabel"
For time:
30 Power Snatch, 135/95

"Jackie"
For time:
1000m Row
50 Thrusters, 45/34
30 Pull-ups

"Nancy"
5 Rounds for time of:
400m Run
15 Overhead Squats, 95/65

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
80 Dumbbell Power Snatch, 50/35

For time:
1000m Row
50 1-arm Dumbbell Thrusters, 50/35
30 Pull-ups

5 Rounds for time of:
400m Run
20 1-arm Overhead Squats, 50/35

*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 &...

3 Rounds for time of:
1 Clean & Jerk, 225/155
50 Double-unders

3 Rounds for time of:
3 Clean & Jerks, 205/145
50 Running Step Singles

3 Rounds for time of:
5 Clean & Jerks, 185/135
50 Single unders

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
5 Dumbbell Clean & Jerk, 50's/35's
50 Double-unders

3 Rounds for time of:
8 Clean & Jerks, 205/145
50 Running Step Singles

3 Rounds for time of:
11 Clean & Jerks, 185/135
50 Single unders

*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:
5 Deadlifts, 315/205
15 Burpees
5 Ring Muscle-ups

Half "Jerry"
For time:
800m Run
1k Row
800m Run

5 Rounds for time of:
20 Wallball Shots, 20/14
7 Push Jerks, 135/95

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
15 Dumbbell Deadlifts, 50's/35's
15 Burpees
5 Ring Muscle-ups

Half "Jerry"
For time:
800m Run
1k Row
800m Run

5 Rounds for time of:
20 Wallball Shots, 20/14
10 Dumbbell Push Jerks, 50's/35's

*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,...