Monster Mash

AMRAP 3 min of:
3 Deadlifts 315/205
3 Bar-facing Burpees

AMRAP 3 min of:
5 Deadlifts 275/185
5 Bar-facing Burpees

AMRAP 3 min of:
3 Thrusters, 115/75
3 Bar-facing Burpees

AMRAP 3 min of:
3 Thrusters, 95/65
3 Bar-facing Burpees

AMRAP 3 min of:
Bar-facing burpees

*Rest 3 minutes between workouts.


Or, for a Dumbbell version...

AMRAP 3 min of:
6 Dumbbell Deadlifts, 50's/35's
3 Dumbbell-facing Burpees

AMRAP 3 min of:
6 Dumbbell Power Cleans, 50's/35's
3 Dumbbell-facing Burpees

AMRAP 3 min of:
6 Thrusters,50's/35's
6 Dumbbell-facing Burpees

5 Rounds for time of:
9 Kettlebell Clean & Jerks, 53's/35's
5 Ring Muscle-ups

3 Rounds for time of:
50 Double-unders
10 Overhead Squats, 135/95

For time:
1 Mile Sandbag Carry, 100/70

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

5 Rounds for time of:
9 Dumbbell Clean & Jerks, 50's/35's
5 Ring Muscle-ups

3 Rounds for time of:
50 Double-unders
10 DB L-arm Overhead Squats, 50/35
10 DB R-arm Overhead Squats, 50/35

For time:
1 Mile Sandbag Carry, 100/70

*Rest 5 minutes between workouts

*Want a 30-day...

Begin at 0:00
Amrap 12 minutes of:
1 Round of "Mary"
1 Round of "DT"

Begin at 25:00
For time:
400m run
30 Calories, Rowing
20 Burpees over rower

Begin at 45:00
4 Rounds for time of:
3 Squat Cleans 205/135
15 Kettlebell Swings 53/35
45 Double-unders

Compare to 12.19.2016

Or, for a Dumbbell version...

Begin at 0:00
Amrap 12 minutes of:
1 Round of "Mary"
12 Dumbbell Deadlifts, 50's/35's
9 Dumbbell Hang Power Cleans, 50's/35's
6 Dumbbell Push Jerks, 50's/35's

Begin at 25:00
For time:
400m run
30 Calories, Rowing
20 Burpees...

Linchpin Test 8
3 Rounds:
21 Deadlifts, 185/135
7 Overhead Squats, 185/135

For time:
50/35 Calories, Air bike

"Lynne"
Five rounds for max reps of:
Bench Press, bodyweight
Pull-ups

*Rest as needed between rounds
*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds:
35 Dumbbell Deadlifts, 50's/35's
15 Dumbbell Thrusters, 50's/35's

For time:
50/35 Calories, Air bike

Five rounds for max reps of:
Dumbbell Bench Press, (you choose load)
Pull-ups

*Rest as needed between rounds
*Rest 5 minutes between workouts

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

"Jerry"
For time:
1 Mile run
2k Row
1 Mile Run

15-12-9-6-3 reps for time of:
Front Squat, 185/135
Chest-to-bar Pull-ups

"SQT"
3 Rounds for time of:
10 Ground to Overhead 95/65
200 yd Shuttle Sprint (50x4)

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

"Jerry"
For time:
1 Mile run
2k Row
1 Mile Run

5 Rounds for time of:
15 Dumbbell Squats, 50's/35's
9 Chest-to-bar Pull-ups

"SQT"
3 Rounds for time of:
20 Dumbbell Power Snatch, 50/35
200 yd Shuttle Sprint (50x4)

*Rest 5 minutes between workouts.