Monster Mash

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,...

For time:
20 Deadlifts, 225/155
20m Handstand Walk
15 Deadlifts, 225/155
15m Handstand Walk
10 Deadlifts, 225/155
10m Handstand Walk

3 Rounds for time of:
20 Thrusters, 75/55
2 Rope Climbs, 15 ft.

For time:
1 Mile Dumbbell Farmer's Carry

Men: Two 50-lb dumbbells
Women: Two 35-lb dumbbells

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...
For time:
40 Dumbbell Deadlifts, 50's/35's
20m Handstand Walk
30 Dumbbell Deadlifts, 50's/35's
15m Handstand Walk
20 Dumbbell Deadlifts, 50's/35's
10m Handstand Walk

3 Rounds for time of:
15 Dumbbell Thrusters, 50's/35's
2 Rope Climbs, 15 ft.

For time:
1 Mile Dumbbell Farmer's Carry

Men: Two 50-lb dumbbells
Women: Two 35-lb dumbbells

*Rest 5 minutes...

"Death by:"
Clean & Jerk, 155/105

"Death by:"
Calories, Air Bike

"Death by:"
Burpees

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

"Death by:"
Dumbbell Clean & Jerk, 50's/35's

"Death by:"
Calories, Air Bike

"Death by:"
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 and much more. Click on “Private Track" and you will be guided through the process. Enjoy!