09.20.2021 | Monster Mash

Linchpin Test 8
3 Rounds for time:
21 Deadlifts, 185/135
7 Overhead Squats, 185/135

3 Rounds for time:
15 Hang Power Cleans, 135/95
15 Handstand Push-ups, strict
3 Rope Climbs, 15 ft.

For time:
15 Thrusters, 115/75
200m Shuttle Sprint (50x4)
12 Thrusters, 115/75
200m Shuttle Sprint (50x4)
9 Thrusters, 115/75
200m Shuttle Sprint (50x4)

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time:
40 Dumbbell Deadlifts, 50's/35's
12 L-arm DB Overhead Squats, 50/35
12 R-arm DB Overhead Squats, 50/35

3 Rounds for time:
15 DB Hang Power Cleans, 50's/35's
15 Handstand Push-ups, strict
3 Rope Climbs, 15 ft.

For time:
15 Dumbbell Thrusters, 50's/35's
200m Shuttle Sprint (50x4)
12 Dumbbell Thrusters, 50's/35's
200m Shuttle Sprint (50x4)
9 Dumbbell Thrusters, 50's/35's
200m Shuttle Sprint (50x4)

*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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https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

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