Monster Mash

3 Rounds for time, or not:
800m Run
8 Bar Muscle-ups
60 Air Squats

For time:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

For time:
60 V-ups
30m Handstand Walk

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time, or not:
800m Run
8 Bar Muscle-ups
60 Air Squats

For time:
75 Dumbbell Deadlifts, 50's/35's
50m Front Rack Lunge, 50's/35's
25 Dumbbell Thrusters, 50's/35's

For time:
60 V-ups
30m Handstand Walk

*Rest 5 minutes between workouts.

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"Amanda"
9-7-5 reps for time, or not:
Ring Muscle-ups
Squat Snatch, 135/95

*Compare to 08.15.2022

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3 Rounds for time of:
100 Heavy Rope single-unders
15 Dumbbell Push Press, 50's/35's
10 Deadstop Deadlifts, 60% 1RM

5 Rounds for time of:
30 Wallball Shots, 20/14
1 L-sit Rope Climb, 15 ft.

For time:
25 Bar-facing Burpees
25/18 Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
100 Heavy Rope single-unders
15 Dumbbell Push Press, 50's/35's
30 Dumbbell Deadlifts, 50's/35's

5 Rounds for time of:
30 Wallball Shots, 20/14
1 L-sit Rope Climb, 15 ft.

For time:
25 Dumbbell-facing Burpees
25/18 Calories, Air Bike

*Rest 5 minutes between workouts.

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

3 Round for time of:
12 Hang Power Cleans, 115/75
9 Thrusters, 115/75
6 Ring Muscle-ups

9 Rounds for time, or not:
12 Dumbbell Power Snatch, 50/35
100m Run
8 Box Jumps, 24"/20"
6 Toes-to-bar

For time:
100m Dumbbell Farmer's Carry, 50's/35's
1000m Air Bike
100m Dumbbell Farmer's Carry, 50's/35's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Round for time of:
12 Dumbbell Hang Power Cleans, 50's/35's
9 Dumbbell Thrusters, 50's/35's
6 Ring Muscle-ups

9 Rounds for time, or not:
12 Dumbbell Power Snatch, 50/35
100m Run
8 Box Jumps, 24"/20"
6 Toes-to-bar

For time:
100m Dumbbell Farmer's Carry, 50's/35's
1000m Air Bike
100m Dumbbell Farmer's Carry, 50's/35's

*Rest 5 minutes between workouts.

*Want...

REST DAY!
Get out of the gym.

*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!