Monster Mash

3 Rounds for time of:
21 Wallball Shots, 20/14
15 Power Snatch, 75/55
9 Chest-to-bar Pull-ups

Strict "J.T."
21-15-9 reps for time of:
HSPU, strict
Ring Dips, strict
Push-ups, strict

9-15-21 reps for time of:
Toes-to-bar
Box Jump, 24"/20"
Hang Squat Clean, 135/95

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
40 Air Squats
20 Dumbbell Power Snatches, 50/35

Amrap 60 minutes of:
800m Run
5 Clean & Jerks, 185/135
2 Rounds of "Cindy"

Or, for a Dumbbell version...

Amrap 60 minutes of:
800m Run
8 Dumbbell Clean & Jerks, 50's/35's
2 Rounds of "Cindy"

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10 Rounds for time of:
1 Deadlift, 405/275
1 L-sit Rope Climb, 15 ft.

5 Rounds for time of:
20 Burpees
5 Push Jerks, 185/135

4 Rounds for time of:
400m Run
50 Air Squats

*Rest 5 minutes between workouts.
*L-sit rope climb begins seated on floor.

Or, for a Dumbbell version...

10 Rounds for time of:
10 Dumbbell Deadlifts, 50's/35's
1 L-sit Rope Climb, 15 ft.

3 Rounds for time of:
400m Run
12 Dumbbell Hang Squat Cleans
10m Handstand Walk

2 Rounds for time of:
600m Dumbbell Farmer's Carry
200 Single-unders

For time:
90 Dumbbell Power Snatch

*Rest 5 minutes between workouts.
Cleans & Farmer's Carry:
Men: Two 50-lb dumbbells
Women: Two 35-lb dumbbells
*Snatches use 1 dumbbell

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times,...

12-9-6 reps for time of:
Thruster, 135/95
Bar Muscle-up

12-9-6 reps for time of:
Thruster, 115/75
Chest-to-bar Pull-ups

12-9-6 reps for time of:
Dumbbell Thruster, 50's/35's
Pull-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
12 Dumbbell Thruster, 50's/35's
9 Bar Muscle-up

3 Rounds for time of:
10 Dumbbell Thruster, 50's/35's
9 Chest-to-bar Pull-ups