Monster Mash

Death by:
Power Clean & Jerk, 155/105

3 Rounds for time of:
50 Sit-ups
50/35 Calories, Air Bike

For time:
30 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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time of:
5 Squat cleans, 225/155
20 Strict Ring Dips

5 Rounds for time of:
50m Farmer's Carry, 50's/35's
10 Dumbbell Burpees, 50's/35's

For time:
1 mile run

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
20 Dumbbell Squat cleans, 50's/35's
20 Strict Ring Dips

5 Rounds for time of:
50m Farmer's Carry, 50's/35's
10 Dumbbell Burpees, 50's/35's

For time:
1 mile run

*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,...

3 Rounds for time of:
7 Push Jerks, 185/135
21 Strict Toes-to-bar

2 Rounds for time of:
15 Deadlifts, 275/185
50 Air Squats

3 Rounds for time of:
800m Run
20 Pull-ups

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
15 Dumbbell Push Jerks, 50's/35s
21 Strict Toes-to-bar

2 Rounds for time of:
40 Dumbbell Deadlifts, 50's/35s
50 Air Squats

3 Rounds for time of:
800m Run
20 Pull-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,...

3 Rounds for time of:
5 Front Squats, 275/185
5 Strict Ring Muscle-ups

5 Rounds for time of:
75 Double-unders
15 Dumbbell Floor Press, 50's/35's

For time:
50 Russian Ketlebell Swings, 70/53
50/35 Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
20 Dumbbell Squats, 50's/35's
5 Strict Ring Muscle-ups

5 Rounds for time of:
75 Double-unders
15 Dumbbell Floor Press, 50's/35's

For time:
50 Russian Ketlebell Swings, 70/53
50/35 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,...

3 Rounds for time of:
5 Deadlifts, 365/255
15m Handstand Walk

3 Rounds for time of:
40 Wall Ball Shots, 20/14
20 Knees-to-elbows

5 Rounds for time of:
400m Run
15 Burpees
2 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
20 Dumbbell Deadlifts, 50's/35's
15m Handstand Walk

3 Rounds for time of:
40 Wall Ball Shots, 20/14
20 Knees-to-elbows

5 Rounds for time of:
400m Run
15 Burpees
2 Rope Climbs, 15 ft.

*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...