08.12.2024 | Monster Mash

3 Rounds for time of:
21 Wallball Shots, 20/14
15 Power Snatch, 75/55
9 Chest-to-bar Pull-ups

Strict "J.T."
21-15-9 reps for time of:
HSPU, strict
Ring Dips, strict
Push-ups, strict

9-15-21 reps for time of:
Toes-to-bar
Box Jump, 24"/20"
Hang Squat Clean, 135/95

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
40 Air Squats
20 Dumbbell Power Snatches, 50/35
10 Chest-to-bar Pull-ups

Strict "J.T."
21-15-9 reps for time of:
HSPU, strict
Ring Dips, strict
Push-ups, strict

9-15-21 reps for time of:
Toes-to-bar
Box Jump, 24"/20"
Dumbbell Hang Squat Cleans, 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!

Share this post


Leave a comment