Monster Mash

Amrap 20 minutes of:
1 Power Clean, 185/135
3 Strict Pull-ups
6 Push-ups
9 Air Squats

3 Rounds for time of:
100 Unbroken Double-unders
20 Toes-to-bar

5 Rounds for time of:
100m Farmer's Carry, 70's/53's
10m Handstand Walk

*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 programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

"The Seven"
7 Rounds for time:
7 Handstand Push-ups
7 Thrusters, 135/95
7 Knees to Elbows
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell Swings, 70/53
7 Pull-ups

For time:
5k 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 programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

Death by:
Power Clean & Jerk, 155/105

3 Rounds for time of:
50 Sit-ups
50/35 Calories, Air Bike

For time:
30 Ring Muscle-ups

*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 programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time of:
5 Squat cleans, 225/155
20 Strict Ring Dips

5 Rounds for time of:
50m Farmer's Carry, 50's/35's
10 Dumbbell Burpees, 50's/35's

For time:
1 mile run

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
20 Dumbbell Squat cleans, 50's/35's
20 Strict Ring Dips

5 Rounds for time of:
50m Farmer's Carry, 50's/35's
10 Dumbbell Burpees, 50's/35's

For time:
1 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 programs, daily videos, stretching,...

3 Rounds for time of:
7 Push Jerks, 185/135
21 Strict Toes-to-bar

2 Rounds for time of:
15 Deadlifts, 275/185
50 Air Squats

3 Rounds for time of:
800m Run
20 Pull-ups

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
15 Dumbbell Push Jerks, 50's/35s
21 Strict Toes-to-bar

2 Rounds for time of:
40 Dumbbell Deadlifts, 50's/35s
50 Air Squats

3 Rounds for time of:
800m Run
20 Pull-ups

*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 programs, daily videos,...