Monster Mash

For time:
3 Mile Run
30 Clean & Jerks, 185/135
2k Row
20 Clean & Jerks, 185/135
1 Mile Run

*Compare to 12.26.2017


Or, for a Dumbbell version...

For time:
3 Mile Run
50 Dumbbell Clean & Jerks, 50's/35's
2k Row
30 Dumbbell Clean & Jerks, 50's/35's
1 Mile Run

*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:
60 Pull-ups, strict
60 Burpee Box Jumps, 24"/20"

For time:
50 Thrusters, 95/65
50 Calories, Assault Bike

For time:
40 Power Cleans, 185/135
40m Front Rack Lunge, 185/135

*Rest 5 minutes between workouts
*Compare to 01.25.2016

Or, for a Dumbbell version...

For time:
60 Pull-ups, strict
60 Burpee Box Jumps, 24"/20"

For time:
50 Dumbbell Thrusters, 50's/35's
50 Calories, Assault Bike

Amrap 5 minutes of:
5 Power Cleans, 95/65
5 Thrusters, 95/65

Amrap 10 minutes of:
5 Deadlifts, 275/185
1 Round of "Cindy"

Amrap 7 minutes of:
7 Burpees, lateral over bar
7 Hang Power Snatch, 75/55

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

Amrap 5 minutes of:
5 Dumbbell Power Cleans, 50's/35's
5 Dumbell Thrusters, 50's/35's

Amrap 10 minutes of:
13 Dumbbell...

3 Rounds for time of:
7 Push Jerks, 185/135
7 Ring Muscle-ups

Linchpin Test 3
3 Rounds:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts, 315/205

2 Rounds for time of:
400m Run
30 Toes-to-bar
20 Calories Rowing

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
14 Dumbbell Push Jerks, 50's/35's
7 Ring Muscle-ups

3 Rounds:

3 Rounds for time of:
18 Calories Rowing
18 Thrusters, 95/65

7 Rounds for time of:
1 Legless L-sit Rope Climb, 15 ft
10m Handstand Walk

For time:
400m Run
30 Deadlifts 155/105
20 Front Squats 155/105
10 Push Press 155/105

*Rest 5 minutes between workouts
*Compare to 12.28.2015


Or, for a Dumbbell version...

3 Rounds for time of:
18 Calories Rowing
18 Dumbbell Thrusters, 50's/35's

7 Rounds for time of:
1 Legless L-sit Rope Climb, 15 ft
10m Handstand Walk

For time:
400m Run
45 Dumbbell Deadlifts, 50's/35's
30 Dumbell...