Monster Mash

3 Rounds for time of:
30 Wallball Shots, 20/14
15 Hang Power Cleans, 155/105

3 Rounds for time of:
21 Box Jumps, 24"/20"
18 Toes-to-bar
15 Power Snatch, 95/65

6 Rounds for time of:
30 Push-ups
1 L-sit Rope Climb, 15 ft.

Rope climb begins seated on floor.
*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
30 Wallball Shots, 20/14
20...

9-15-21 reps for time of:
Thrusters, 95/65
Burpees over Bar, lateral

9-15-21 reps for time of:
Deadlift, 135/95
Bar-facing Burpee

9-15-21 reps for time of:
Burpees
Pull-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

9-15-21 reps for time of:
Dumbbell Thrusters, 50's/35's
Burpees over Dumbbell, lateral

9-15-21 reps for time of:
Dumbbell Deadlifts, 50's/35's
Dumbbell-facing Burpee

9-15-21...

21-15-9 reps for time of:
Power Clean, 115/75
Thruster, 115/75

30 Rounds for time of:
5 Burpees
1 Ring Muscle-up

For time:
5k run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

21-15-9 reps for time of:
Dumbbell Power Clean, 50's/35's
Dumbell Thruster, 50's/35's

30 Rounds for time of:
5 Burpees
1 Ring Muscle-up

For time:
5k run

3 Rounds for time of:
15 Kettlebell Snatch, R-arm, 53/35
15 Kettlebell Snatch, L-arm, 53/35
15 Chest-to-bar Pull-ups

For time:
400m Run
15 Back Squats, 225/155
400m Run
12 Back Squats, 225/155
400m Run
9 Back Squats, 225/155

For time:
200 Single-unders
50m Handstand Walk
200 Double-unders

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
15 Dumbbell Hang...

21-15-9 reps for time of:
Kettlebell Swing, 70/53
Calories, Air Bike

3 Rounds for time of:
15 Bench Press, 135/85
20/15 Calories, Rower

3 Rounds for time of:
800m Run
10 Squat Cleans, 185/135

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...
21-15-9 reps for time of:
Dumbbell Swing, 50/35
Calories, Air Bike

3 Rounds for time of:
20 Dumbbell Bench Press, 50's/35's
20/15 Calories, Rower

3 Rounds for time of:
800m Run
18 Dumbbell Squat Cleans, 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,...