Monster Mash

For time:
50 Wall Ball Shots, 20/14
50 Russian KB Swings, 70/53
35 Wall Ball Shots, 20/14
35 Russian KB Swings, 70/53
20 Wall Ball Shots, 20/14
20 Russian KB Swings, 70/53

AMRAP 20 minutes of:
6 Chest-to-bar Pull-ups
8 Hand-release Push-ups
10 Pistols

"Annie"
50-40-30-20-10 reps of:
Double-unders
Sit-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
50 Wall Ball Shots, 20/14
50 Russian DB Swings, 50/35
35 Wall Ball Shots, 20/14
35 Russian DB Swings, 50/35
20 Wall Ball Shots, 20/14
20 Russian DB Swings, 50/35

AMRAP...

For max reps:
2 mins of: Thrusters, 115/75
2 mins of: Bar-facing Burpees
1 min of: Pull-ups

For max reps:
2 mins of: Power Snatch, 115/75
2 mins of: Bar-facing Burpees
1 min of: Pull-ups

For max reps:
2 mins of: Clean & Jerk, 115/75
2 mins of: Bar-facing Burpees
1 min of: Pull-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For max reps:
2 mins of: DB Thrusters, 50's/35's
2 mins of: DB-facing Burpees
1 min of: Pull-ups

For max reps:
2 mins of: DB Power Snatch, 50/35
2...

Half "Murph"
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

"DT"
5 Rounds for time of:
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

Amrap 15 minutes of:
50m Farmer's Carry
35 Single-unders
15 Sit-ups

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Half "Murph"
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

5 Rounds for time of:
18 DB Deadlifts, 50's/35's
14 DB Hang Power Cleans, 50's/35's
10...

21-15-9 reps for time of:
Deadlift, 225/155
Thruster, 95/65

For time:
30 Ring Muscle-ups

For time:
400m Run
21 Bar-facing Burpees
400m Run
15 Bar-facing Burpees
400m Run
9 Bar-facing Burpees

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

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

For time:
30 Ring Muscle-ups

For time:
400m Run
21 Dumbbell-facing Burpees
400m Run
15 Dumbbell-facing Burpees
400m Run
9 Dumbbell-facing Burpees

*Rest 5 minutes between workouts.

Want a 30-day free trial of the Linchpin Private Track?...

"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups

"Christine"
3 Rounds for time of:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps, 20"

2010 NW Regional Event 1
3 Rounds for time of:
10 Overhead Squats, 135/95
50 Double-unders

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

"Helen"
3 Rounds for time of:
400m Run
21 Dumbbell Swings, 50/35
12 Pull-ups

"Christine"
3 Rounds for time of:
500m Row
21 Dumbbell Deadlifts, 50's/35's
21 Box Jumps, 20"

2010 NW Regional Event 1
3...