02.28.2022 | Monster Mash

30 Rounds for time of:
5 Burpees
1 Ring Muscle-up

For time:
30 Knees-to-elbows
15 Power Cleans, 185/135
20 Knees-to-elbows
10 Power Cleans, 185/135

21-15-9 reps for time of:
Push Press, 115/75
Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell only version…

30 Rounds for time of:
5 Burpees
1 Ring Muscle-up

For time:
30 Knees-to-elbows
25 DB Power Cleans, 50's/35's
20 Knees-to-elbows
15 DB Power Cleans, 50's/35's


21-15-9 reps for time of:
DB Push Press, 50's/35's
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 options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

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