Monster Mash — Monster Mash

5 Rounds for time of:
3 Squat Cleans, 205/145
5m Handstand Walk
3 Push Jerks, 205/145

3 Rounds for time of:
30 Wallball Shots, 20/14
15 Pull-ups

9-15-21 reps for time of:
Ring Dips
Toes-to-bar

*Rest 5 minutes between workouts

Or, here is a Dumbbell version…

5 Rounds for time of:
7 DB Squat Cleans, 50's/35's
5m Handstand Walk
7 DB Push Jerks, 50's/35's

3 Rounds for time of:
15 Dumbbell Squats, 50's/35's
15 Pull-ups

9-15-21 reps for time of:
Ring Dips
Toes-to-bar

*Rest 5 minutes between workouts

3 Rounds for time of:
400m Run
20 Push-ups, hand-release
15 Overhead Squats, 115/75

27-21-15-9 reps for time of:
Calories, Row
Russian Kettlebell Swing, 70/53
GHD sit-ups
Burpee Box Jump Overs, 24"/20"

5 Rounds for time of:
20 Air Squats
10 Hang Power Cleans, 135/95

*Rest 5 minutes between workouts


Dumbbell Version…

3 Rounds for time of:
400m Run
20 Push-ups, hand-release
8 DB Overhead Squats, R-arm 50/35
8 DB Overhead Squats, L-arm 50/35

27-21-15-9 reps for time of:
Calories, Row
American Dumbbell Swings, 50/35
V-ups
Burpee Box Jump Overs, 24"/20"

Amrap 12 minutes of:
1 Power Clean, 205/145
3 Pull-ups, strict
6 Hand-release Push-ups
9 Wallball Shots, 20/14

3 Rounds for time of:
55 Double-unders
35 Sit-ups
15 Dumbbell Push Press, 50's/35's

4 Rounds for time of:
100m Dumbbell Farmer's Carry
7 Ring Muscle-ups

*Rest 5 minutes between workouts


Dumbbell Version…

Amrap 12 minutes of:
3 Dumbbell Power Cleans, 50's/35's
3 Pull-ups, strict
6 Hand-release Push-ups
9 Jumping Air Squats

3 Rounds for time of:
55 Double-unders
35 Sit-ups
15 Dumbbell Push Press, 50's/35's

4 Rounds for time of:
100m Dumbbell...

15-12-9-6-3 reps for time of:
Thrusters, 115/75
Bar-facing Burpees

12-14-16-18 reps for time of:
Deadlifts, 185/135
Knees-to-elbows

21-15-9 reps for time of:
Calories, Air Bike
Chest-to-bar Pull-ups

*Rest 5 minutes between workouts


Dumbbell Version…

15-12-9-6-3 reps for time of:
Dumbbell Thrusters, 50's/35's
Dumbbell-facing Burpees

4 Rounds for time of:
30 Deadlifts, 50's/35's
15 Knees-to-elbows

For time:
100 Double-unders
21 Chest-to-bar Pull-ups
75 Double-unders
15 Chest-to-bar Pull-ups
50 Double-unders
9 Chest-to-bar Pull-ups

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get...

3 Rounds for time of:
12m Handstand Walk
10m Front Rack Lunge, 135/95
8 Hang Power Snatch, 135/95

For time:
800m Run
21 Front Squats, 155/105
600m run
15 Front Squats, 155/105
400m run
9 Front Squats, 155/105

4 Rounds for time of:
60 Double-unders
30 Push-ups
15 Pull-ups

*Rest 5 minutes between workouts


Dumbbell Version…

3 Rounds for time of:
12m Handstand Walk
10m DB Front Rack Lunge, 50's/35's
16 DB Hang Power Snatch, 50/35

For time:
800m Run
25 Dumbbell Squats, 50's/35's
600m run
20 Dumbbell Squats, 50's/35's
400m run