Monster Mash

30 Rounds for time of:
5 Burpees
1 Ring Muscle-up

For time:
30 Knees-to-elbows
15 Power Cleans, 185/135
20 Knees-to-elbows
10 Power Cleans, 185/135

21-15-9 reps for time of:
Push Press, 115/75
Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell only version…

30 Rounds for time of:
5 Burpees
1 Ring Muscle-up

For time:
30 Knees-to-elbows
25 DB Power Cleans, 50's/35's
20 Knees-to-elbows
15 DB Power Cleans, 50's/35's


21-15-9 reps for time of:
DB Push Press, 50's/35's
Calories, Air Bike

*Rest 5 minutes between workouts.

For time:
1 Mile Run
30 Squat Snatches, 135/95
1 Mile Run
30 Thrusters, 135/95
1 Mile Run
30 Squat Cleans, 135/95

*Compare to 12.04.2017

Or, for a Dumbbell version…

For time:
1 Mile Run
60 DB Squat Snatches, 50's/35's
1 Mile Run
40 DB Thrusters, 50's/35's
1 Mile Run
40 DB Squat Cleans, 50's/35's

*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...

3 Rounds for time of:
15 Power Cleans
12 Front Squats
9 Push Press

AMRAP 12 minutes of:
75 Double-unders
50m Dumbbell Farmer's carry
25 GHD Sit-ups

3 Rounds for time of:
40 Sit-ups
20 Dumbbell Bench Press
20 Dumbbell Box Step-ups

*Rest 5 minutes between workouts.
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
*Compare to 02.04.2019

*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"...

15-12-9 reps for time of:
Deadlifts, 315/205
Ring Muscle-ups

For time:
42 GHD sit-ups
21 Overhead Squats, 115/75
30 GHD Sit-ups
15 Overhead Squats, 115/75
18 GHD Sit-ups
9 Overhead Squats, 115/75

5 Rounds for time of:
24 Push-ups
12 Strict Pull-ups

*Rest 5 minutes between workouts.

Or, for a dumbbell only version…

3 Rounds for time of:
36 DB Deadlifts, 50's/35's
9 Ring Muscle-ups

For time:
42 GHD sit-ups
21 Dumbbell Thrusters, 50's/35's
30 GHD Sit-ups
15 Dumbbell Thrusters, 50's/35's
18 GHD Sit-ups
9 Dumbbell Thrusters, 50's/35's

5 Rounds for time...

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

"Elizabeth"
21-15-9 reps for time of:
Squat Cleans, 135/95
Ring Dips

CFG Open 12.1
Amrap 7 minutes of:
Burpees

*Rest 5 minutes between workouts.

Or, for a dumbbell only option...
3 Rounds for time of:
400m Run
21 Dumbbell Swings, 50/35
12 Pull-ups

3 Rounds for time of:
20 DB Squat Cleans, 50's/35's
15 Ring Dips

CFG Open 12.1
Amrap 7 minutes of:
Burpees

*Rest 5 minutes between workouts.

*Want a 30-day free trial of the Linchpin...