07.10.2023 | Monster Mash

3 Rounds for time of:
80 Single-unders
80m DB Farmer's Carry, 50's/35's
20 Clean & Jerks, 95/65

2 Rounds for time of:
25 Bar-facing Burpees
15 Front Squats, 185/135

For time:
15 Ring Muscle-ups
1.5 Mile Run
5 minute Plank Hold
15 Ring Muscle-ups

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

3 Rounds for time of:
80 Single-unders
80m DB Farmer's Carry, 50's/35's
20 Clean & Jerks, 95/65

2 Rounds for time of:
25 Dumbbell-facing Burpees
20 Dumbbell Squats, 50's/35's

For time:
15 Ring Muscle-ups
1.5 Mile Run
5 minute Plank Hold
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 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!

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