Monster Mash

Linchpin Test 7
4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

5 Rounds for time of:
25m Walking Lunge
5 Bar Muscle-ups

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

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

4 Rounds for time of:
10 DB Power Cleans, 50's/35's
10 DB Squats, 50's/35's
10 DB Shoulder to OH, 50's/35's

5 Rounds for time of:
25m Walking Lunge
5 Bar Muscle-ups

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

*Rest 5 minutes between workouts

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

9-8-7-6-5 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up

5 Rounds for time of:
50 Doube-unders
10 Burpee Box Jump Overs, 24"/20"

21-15-9 reps for time of:
Hang Power Snatch, 75/55
Calories, Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

5 Rounds for time of:
9 Dumbbell Clusters, 50's/35's
7 L-sit Pull-up

5 Rounds for time of:
50 Doube-unders
10 Burpee Box Jump Overs, 24"/20"

20-15-10 reps for time of:
DB Hang Power Snatch, 50/35
Calories, 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,...

For time:
50 ft R-arm KB OH Lunge, 53/35
50/35 Calories Air Bike
50 ft L-arm KB OH Lunge, 53/35

"Chelsea"
EMOM 30 min of:
5 Pull-ups
10 Push-ups
15 Air Squats

For time:
20 Power Cleans, 155/105
400m Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
50 ft R-arm DB OH Lunge, 50/35
50/35 Calories Air Bike
50 ft L-arm DB OH Lunge, 50/35

"Chelsea"
EMOM 30 min of:
5 Pull-ups
10 Push-ups
15 Air Squats

For time:
30 Dumbbell Power Cleans, 50's/35's
400m 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...

3 Rounds for time of:
10 Clean & Jerks, 135/95
5m Handstand Walk

For time:
21 Deadlifts, 225/155
5m Handstand Walk
15 Deadlifts, 225/155
5m Handstand Walk
9 Deadlifts, 225/155
5m Handstand Walk

For time:
30 Hang Squat Cleans, 135/95
15m Handstand Walk

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
13 Dumbbell Clean & Jerks, 50's/35's
5m Handstand Walk

For time:
42 Dumbbell Deadlifts, 50's/35's
5m Handstand Walk
30 Dumbbell Deadlifts, 50's/35's
5m Handstand Walk
18 Dumbbell Deadlifts, 50's/35's
5m Handstand Walk

For time:
40 Dumbbell Hang Squat Cleans, 50's/35's
15m Handstand Walk

*Rest 5 minutes between workouts.

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

2 Rounds for time:
30 Med Ball Cleans, 20/14
15 Dumbbell Push Press, 50's/35's
15 Pull-ups

2 Rounds for time:
30 Wall Ball Shots, 20/14
15 Burpees
15 Pull-ups

2 Rounds for time of:
30 Kettlebell Swings, 53/35
15 Toes-to-bar
15/10 Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

2 Rounds for time:
30 Med Ball Cleans, 20/14
15 Dumbbell Push Press, 50's/35's
15 Pull-ups

2 Rounds for time of:
10 1-arm Dumbbell Thrusters, R-arm, 50/35
10 1-arm Dumbbell Thrusters, L-arm, 50/35
15 Burpees
15 Pull-ups

2 Rounds for time of:
30 Kettlebell Swings, 53/35
15 Toes-to-bar
15/10 Calories, Air Bike

*Rest 5 minutes between workouts.

*Want a 30-day free trial of...