Monster Mash

AMRAP 5 min of:
Burpee Box Jump Overs, 24"/20"

3 Rounds for time of:
500m Row
150 Running Step Singles
15 Thrusters, 95/65

For time:
20 Clean & Jerks, 205/145
30 Bar Muscle-ups
40/30 Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

AMRAP 5 min of:
Burpee Box Jump Overs, 24"/20"

3 Rounds for time of:
500m Row
150 Running Step Singles
15  Dumbbell Thrusters, 50's/35's

For time:
50 Dumbbell Clean & Jerks, 50's/35's
30 Bar Muscle-ups
40/30 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,...

For time
75 Pull-ups
75 Push-ups 
75 Front Squats, 75/55
75 Hang Power Cleans, 75/55
75 Push Press, 75/55
75 GHD Sit-ups 
75 Double-Unders 

3 Rounds for time of:
400m Run
100m Dumbbell Farmer's Carry, 50's/35's

For Max Calories:
1 minute on the Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time
75 Pull-ups
75 Push-ups 
55 Dumbbell Squats, 50's/35's
55 Dumbbell Hang Power Cleans, 50's/35's
55 Dumbbell Push Press, 50's/35's
75 GHD Sit-ups 
75 Double-Unders 

3 Rounds for time of:
400m Run
100m Dumbbell Farmer's Carry, 50's/35's

For Max Calories:
1 minute on the Air Bike

*Rest 5 minutes between workouts

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

3 Rounds:
21 Knees to elbows 
18 Front Squats, 135/95
15 Strict Handstand Push-ups

For time:
1.5 Mile Run

21-15-9 reps for time of:
Deadlift, 225/155
Bar-facing Burpees

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds:
21 Knees to elbows 
24 Dumbbell Squats, 50's/35's
15 Strict Handstand Push-ups

For time:
1.5 Mile Run

For time:
45 Dumbbell Deadlift, 50's/35's
21 Bar-facing Burpees
30 Dumbbell Deadlift, 50's/35's
15 Bar-facing Burpees
20 Dumbbell Deadlift, 50's/35's
9 Bar-facing 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...

3 Rounds for time:
800m run
20 Back Squats, 185/135

7 Rounds for time:
15 GHD sit-ups
5 Muscle-ups

2 Rounds for time:
50 Push Press, 95/65
30/20 Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time:
800m run
35 Dumbbell Squats, 50's/35's

7 Rounds for time:
15 GHD sit-ups
5 Muscle-ups

2 Rounds for time:
40 Dumbbell Push Press, 50's/35's
30/20 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, At-Home workouts, lifting programs, daily videos, stretching, join...

5 rounds for time:
6 Power Snatches, 135/95
2 Rounds of Cindy

For time:
1 Mile sled drag, 135/95

For time:
25m Handstand Walk
75 V-ups
25m Handstand Walk

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

5 rounds for time:
16 Dumbbell Power Snatch, 50/35
2 Rounds of Cindy

For time:
1 Mile sled drag, 135/95

For time:
25m Handstand Walk
75 V-ups
25m Handstand Walk

*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...