Monster Mash

2 Rounds for time:
30 Med Ball Cleans, 20/14
15 Dumbbell Push Press, 50's/35's
15 Pull-ups

2 Rounds for time:
30 Wall Ball Shots, 20/14
15 Burpees
15 Pull-ups

2 Rounds for time of:
30 Kettlebell Swings, 53/35
15 Toes-to-bar
15/10 Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

2 Rounds for time:
30 Med Ball Cleans, 20/14
15 Dumbbell Push Press, 50's/35's
15 Pull-ups

2 Rounds for time of:
10 1-arm Dumbbell Thrusters, R-arm, 50/35
10 1-arm Dumbbell Thrusters, L-arm, 50/35
15 Burpees
15 Pull-ups

2 Rounds for time of:
30 Kettlebell Swings, 53/35
15 Toes-to-bar
15/10 Calories, Air Bike

*Rest 5 minutes between workouts.

*Want a 30-day free trial of...

12-9-6 reps for time of:
Power Clean, 155/105
Overhead Squat, 155/105

10 down to 1 reps, for time of:
L-sit Pull-ups
Strict Ring Dips

For time:
1200m Air Bike
500m Row
400m Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
18 Dumbbell Power Clean, 50's/35's
15 Dumbbell Overhead Squats, 50/35 (R)
15 Dumbbell Overhead Squats, 50/35 (L)

10 down to 1 reps, for time of:
L-sit Pull-ups
Strict Ring Dips

For time:
1200m Air Bike
500m Row
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,...

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 &...