Monster Mash

3 Rounds for time of:
500m Row
15 Dumbbell Bench Press, 50's/35's

21-15-9 reps for time of:
Dumbbell Hang Squat Cleans, 50's/35's
Pull-ups

4 Rounds for time of:
100 Heavy Rope Single-unders
50m Dumbbell Farmer's Carry, 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, 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:
5 Squat Snatch, 185/135
1 Mile Run

For time:
10 Squat Snatch, 155/105
800m Run

For time:
20 Squat Snatch, 135/95
400m Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
20 Dumbbell Squat Snatch, 50/35
1 Mile Run

For time:
30 Dumbbell Squat Snatch, 50/35
800m Run

For time:
50 Dumbbell Squat Snatch, 50/35
400m Run

*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...

21-15-9 reps for time of:
Hang Power Clean, 115/75
Calories, Air Bike

Deadstop & Strict "Diane"
21-15-9 reps for time of:
Deadstop Deadlift, 225/155
Strict Handstand Push-ups

For time:
15 Ring Muscle-ups
25 Back Squats, 185/135
15 Ring Muscle-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

21-15-9 reps for time of:
Dumbbell Hang Power Cleans, 50's/35's
Calories, Air Bike

5 Rounds for time of:
20 Dumbbell Deadlift, 50's/35's
9 Strict Handstand Push-ups

For time:
15 Ring Muscle-ups
45 Dumbbell Squats, 50's/35's
15 Ring Muscle-ups

*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...

"Helen"
3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Pull-ups

"Grace"
For time:
30 Clean & Jerks, 135/95

"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

"Helen"
3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Pull-ups

For time:
40 Dumbbell Clean & Jerks, 50's/35's

"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

*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 &...

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...