Monster Mash

21-15-9 reps for time of:
Dumbbell Thrusters, 50's/35's
Burpees

21-15-9 reps for time of:
Pull-ups
Burpees

21-15-9 reps for time of:
Air Bike, Calories
Burpees

*Rest 5 minutes between workouts.

3 Round for time of:
15 Thrusters, 95/65
12 Chest-to-bar Pull-ups
9/6 Calories, Air Bike

21-15-9 reps for time of:
Deadstop Deadlift, 225/155
Strict Handstand Push-ups

3 Rounds for time of:
100 Double-unders
20 Burpees

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Round for time of:
15 Dumbbell Thrusters, 50's/35's
12 Chest-to-bar Pull-ups
9/6 Calories, Air Bike

21-15-9 reps for time of:
Dumbbell Power Clean, 50's/35's
Strict Handstand Push-ups

3 Rounds for time of:
100 Double-unders
20 Burpees

*Rest 5 minutes between workouts.

*Want a 30-day...

5-3-1 reps for time:
Clean & Jerk, 225/155
*400m run after each set

5-3-1 reps for time:
Squat Snatch, 185/135
*400m run after each set

50-35-20 reps for time of:
Pull-ups
*400m run after each set

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

20-15-10 reps for time:
Dumbbell Clean & Jerk, 50's/35's
*400m run after each set

18-14-10 reps for time:
Dumbbell Squat Snatch, 50/35
*400m run after each set

50-35-20 reps for time of:
Pull-ups
*400m run after each set

*Rest 5 minutes between workouts.

*Want...

5 Rounds for time of:
2 Rounds of "Cindy"
15 Power Snatch, 75/55

3 Rounds for time of:
100 Heavy Rope Single-unders
100m Dumbbell Farmer's Carry, 50's/35's
50 Sit-ups

2 Rounds for time of:
400m Run
10 Hang Squat Cleans, 185/135
4 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

5 Rounds for time of:
2 Rounds of "Cindy"
20 Dumbbell Power Snatch, 50/35

3 Rounds for time of:
100 Heavy Rope Single-unders
100m Dumbbell Farmer's Carry, 50's/35's
50 Sit-ups

2 Rounds for time of:
400m Run

3 Rounds for time of:
10 Thrusters, 135/95
10 Ring Muscle-ups

5-4-3-2-1 reps for time:
Deadlift, 365/255
*10m Handstand Walk after each set

For time:
30 Dumbbell Burpees, 50's/35's
30/20 Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
15 Dumbbell Thrusters, 50's/35's
10 Ring Muscle-ups

22-20-18-16-14 reps for time:
Dumbbell Hang Power Cleans, 50's/35's
*10m Handstand Walk after each set

For time:
30 Dumbbell Burpees, 50's/35's
30/20 Calories, Air Bike

*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...