Monster Mash

For time:
600m Run
21 Thrusters, 95/65
21 Pull-ups
18 Power Snatch, 95/65
18 Pull-ups
15 Thrusters, 95/65
15 Pull-ups
12 Power Snatch, 95/65
12 Pull-ups
9 Thrusters, 95/65
9 Pull-ups
6 Power Snatch, 95/65
6 Pull-ups
3 Thrusters, 95/65
3 Pull-ups
600m Run

Or, for a Dumbbell version...

For time:
600m Run
21 Dumbbell Thrusters, 50's/35's
21 Pull-ups
42 Dumbbell Power Snatch, 50/35
18 Pull-ups
15 Dumbbell Thrusters, 50's/35's
15 Pull-ups
24 Dumbbell Power Snatch, 50/35
12 Pull-ups
9 Dumbbell Thrusters, 50's/35's
9 Pull-ups
12 Dumbbell Power Snatch, 50/35
6 Pull-ups
3 Dumbbell Thrusters, 50's/35's
3 Pull-ups
600m Run

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5 Rounds for time of:
5 Clean & Jerks, 155/105
5m Handstand Walk

Amrap 40 minutes of:
800m Run
1 L-sit Rope Climb, 15 ft.

Amrap 2 minutes of:
Burpees

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

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

Amrap 40 minutes of:
800m Run
1 L-sit Rope Climb, 15 ft.

Amrap 2 minutes of:
Burpees

*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...

3 Rounds for time of:
500m Row
15 Dumbbell Bench Press, 50's/35's

21-15-9 reps for time of:
Dumbbell Hang Squat Cleans, 50's/35's
Pull-ups

4 Rounds for time of:
100 Heavy Rope Single-unders
50m Dumbbell Farmer's Carry, 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!

For time:
5 Squat Snatch, 185/135
1 Mile Run

For time:
10 Squat Snatch, 155/105
800m Run

For time:
20 Squat Snatch, 135/95
400m Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
20 Dumbbell Squat Snatch, 50/35
1 Mile Run

For time:
30 Dumbbell Squat Snatch, 50/35
800m Run

For time:
50 Dumbbell Squat Snatch, 50/35
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 times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click...

21-15-9 reps for time of:
Hang Power Clean, 115/75
Calories, Air Bike

Deadstop & Strict "Diane"
21-15-9 reps for time of:
Deadstop Deadlift, 225/155
Strict Handstand Push-ups

For time:
15 Ring Muscle-ups
25 Back Squats, 185/135
15 Ring Muscle-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

21-15-9 reps for time of:
Dumbbell Hang Power Cleans, 50's/35's
Calories, Air Bike

5 Rounds for time of:
20 Dumbbell Deadlift, 50's/35's
9 Strict Handstand Push-ups

For time:
15 Ring Muscle-ups
45 Dumbbell Squats, 50's/35's
15 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...