Monster Mash

CF Linchpin Test 11
For time:
7 Squat Snatch, 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch, 185/135

7 Rounds for time of:
10 Medball Cleans, 20/14
10 Push-ups

For time:
800m run

*Rest 5 minutes between workouts.
*Compare to 01.15.2018

Or, for a Dumbbell version...
For time:
25 Dumbbell Squat Snatch, 50/35
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
25 Dumbbell Squat Snatch, 50/35

7 Rounds for time of:
5 Dumbbell Hang Squat Cleans, 50's/35's
10 Push-ups

For time:
800m run

*Rest 5 minutes between workouts.

3 Rounds for time of:
20/15 Calories, Air bike
15 Kettlebell Swings, 70/53
10 Goblet Squats, 70/53

3 Rounds for time of:
500m Row
12 Box Jumps, 24"/20"
9 Deadlifts, 275/185

3 Rounds for time of:
400m Run
12 Push Jerks, 155/105
8 Bar Muscle-ups

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

3 Rounds for time of:
20/15 Calories, Air bike
20 Dumbbell Swings, 50/35
15 Goblet Squats, 50/35

3 Rounds for time of:
500m Row
12 Box Jumps, 24"/20"
24 Dumbbell Deadlifts, 50's/35's

3 Rounds for time...

For time:
800m Run
40 Clean & Jerks, 115/75
800m Run
40 Chest-to-bar Pull-ups
800m Run
40 Front Squats, 115/75
800m Run
40 Burpee Box Jump Overs, 24"/20"
800m Run


Or, for a Dumbbell version...

For time:
800m Run
40 DB Clean & Jerks, 50's/35's
800m Run
40 Chest-to-bar Pull-ups
800m Run
40 Dumbbell Squats, 50's/35's
800m Run
40 Burpee Box Jump Overs, 24"/20"
800m Run

*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,...

15 Rounds for time of:
10 Wallball Shots, 20/14
5 Strict Pull-ups

12 Rounds for time of:
2 Deadlifts, 70% 1RM
5 Strict Ring Dips

9 Rounds for time of:
6 Bench Press, bodyweight
18 second L-sit

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

15 Rounds for time of:
10 Wallball Shots, 20/14
5 Strict Pull-ups

12 Rounds for time of:
9 Dumbbell Deadlifts, 50's/35's
5 Strict Ring Dips

9 Rounds for time of:
8 DB Floor Press, 50's/35's
18 second L-sit

*Want a 30-day free trial...

3 Rounds for time of:
80 Single-unders
80m DB Farmer's Carry, 50's/35's
20 Clean & Jerks, 95/65

2 Rounds for time of:
25 Bar-facing Burpees
15 Front Squats, 185/135

For time:
15 Ring Muscle-ups
1.5 Mile Run
5 minute Plank Hold
15 Ring Muscle-ups

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

3 Rounds for time of:
80 Single-unders
80m DB Farmer's Carry, 50's/35's
20 Clean & Jerks, 95/65

2 Rounds for time of:
25 Dumbbell-facing Burpees
20 Dumbbell Squats, 50's/35's

For time:
15 Ring Muscle-ups
1.5 Mile Run