Monster Mash

For time:
21-15-9 reps for time of:
Weighted strict pull-up, 35/25
Handstand push-up, strict

3 Rounds for time of:
100m Farmer's Carry, 50's/35's
25 Box Jumps, 24"/20"
15 Squat Cleans, 155/105

5 Rounds for time of:
500m row
12 Knees-to-elbows
9 Bench press, 155/105

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
21-15-9 reps for time of:
Weighted strict pull-up, 35/25
Handstand push-up, strict

3 Rounds for time of:
100m Farmer's Carry, 50's/35's
25 Box Jumps, 24"/20"
20 Dumbbell Squat Cleans, 50's/35's

5 Rounds for time of:
500m...

For time:
30 Clean & Jerks, 185/135

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 sit-ups
100 Air Squats

For time:
1.5 mile Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
50 Dumbbell Clean & Jerks, 50's/35's

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 sit-ups
100 Air Squats

For time:
1.5 mile Run

*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...

15-12-9 reps for time of:
Power Clean, 115/75
Thruster, 115/75

For time:
800m Run
40 Toes-to-bar
600m Run
30 Chest-to-bar pull-ups
400m Run
20 Bar Muscle-ups

2 Rounds for time of:
25m Handstand Walk
5 Deadlifts, 365/245

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

15-12-9 reps for time of:
Dumbbell Power Clean, 50's/35's
Dumbbell Thruster, 50's/35's

For time:
800m Run
40 Toes-to-bar
600m Run
30 Chest-to-bar pull-ups
400m Run
20 Bar Muscle-ups

2 Rounds for time of:
25m Handstand Walk
25 Dumbbell Deadlifts, 50's/35's

*Rest 5 minutes between...

3 Rounds for time of:
75 Single-unders
7 Squat Snatches, 60% 1RM

EMOM 10 minutes of:
Min 1: 20/15 Calories, rowing
Min 2: 15 Burpees

21-15-9 reps for time of:
Ring Dips, strict
Dumbbell Push Press, 50's/35's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
75 Single-unders
7 DB R-arm Squat Snatches, 50/35
7 DB L-arm Squat Snatches, 50/35

EMOM 10 minutes of:
Min 1: 20/15 Calories, rowing
Min 2: 15 Burpees

21-15-9 reps for time of:
Ring Dips, strict
Dumbbell Push Press, 50's/35's

In a 40-minute window:
1 Round of "Cindy"
1 Clean & Jerk, 155/105
1 Round of "Cindy"
2 Clean & Jerks, 155/105
1 Round of "Cindy"
3 Clean & Jerks, 155/105
1 Round of "Cindy"
4 Clean & Jerks, 155/105
1 Round of "Cindy"
5 Clean & Jerks, 155/105
etc, etc, etc...

Or, for a Dumbbell version...

In a 40-minute window:
1 Round of "Cindy"
1 Dumbbell Clean & Jerk, 50's/35's
1 Round of "Cindy"
2 Dumbbell Clean & Jerks, 50's/35's
1 Round of "Cindy"
3 Dumbbell Clean & Jerks, 50's/35's
1 Round of "Cindy"
4 Dumbbell...