Monster Mash

15-12-9-6-3 reps for time of:
Thrusters, 115/75
Bar-facing Burpees

12-14-16-18 reps for time of:
Deadlifts, 185/135
Knees-to-elbows

21-15-9 reps for time of:
Calories, Air Bike
Chest-to-bar Pull-ups

*Rest 5 minutes between workouts


Dumbbell Version…

15-12-9-6-3 reps for time of:
Dumbbell Thrusters, 50's/35's
Dumbbell-facing Burpees

4 Rounds for time of:
30 Deadlifts, 50's/35's
15 Knees-to-elbows

For time:
100 Double-unders
21 Chest-to-bar Pull-ups
75 Double-unders
15 Chest-to-bar Pull-ups
50 Double-unders
9 Chest-to-bar Pull-ups

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get...

3 Rounds for time of:
12m Handstand Walk
10m Front Rack Lunge, 135/95
8 Hang Power Snatch, 135/95

For time:
800m Run
21 Front Squats, 155/105
600m run
15 Front Squats, 155/105
400m run
9 Front Squats, 155/105

4 Rounds for time of:
60 Double-unders
30 Push-ups
15 Pull-ups

*Rest 5 minutes between workouts


Dumbbell Version…

3 Rounds for time of:
12m Handstand Walk
10m DB Front Rack Lunge, 50's/35's
16 DB Hang Power Snatch, 50/35

For time:
800m Run
25 Dumbbell Squats, 50's/35's
600m run
20 Dumbbell Squats, 50's/35's
400m run

3 Rounds for time of:
12 Bar-facing Burpees
9 Thrusters, 115/75
6 Ring Muscle-ups

Amrap 7 minutes of:
7 Kettlebell Swings, 70/53
7/5 Calories, Air bike

5 Rounds for time of:
50 Air Squats
25 Sit-ups
5 Deadlifts, 315/205

*Rest 5 minutes between workouts


Dumbbell Version…

3 Rounds for time of:
12 Dumbbell-facing Burpees
9 Dumbbell Thrusters, 50's/35's
6 Ring Muscle-ups

Amrap 7 minutes of:
10 Dumbbell Swings, 50/35
7/5 Calories, Air bike

5 Rounds for time of:
50 Air Squats
25 Sit-ups
15 Dumbbell Deadlifts, 50's/35's

*Rest 5 minutes...

21-15-9 reps for time of:
Handstand Push-ups, strict
Clean & Jerk, 115/75

3 Rounds for time of:
35 Wall Ball Shots, 20/14
7 Bar Muscle-ups

3 Rounds for time of:
100 Double-unders
1-minute Plank Hold
30-second L-sit

*Rest 5 minutes between workouts


Dumbbell Version…

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

3 Rounds for time of:
50 Jumping Air Squats
7 Bar Muscle-ups

3 Rounds for time of:
100 Double-unders
1-minute Plank Hold
30-second L-sit

*Rest 5 minutes between workouts

*Want...

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

9-12-15 reps for time of:
Hang Squat Snatch, 115/75
Chest-to-bar Pull-ups

3 Rounds for time of:
400m run
15 Bar-facing Burpees

*Rest 5 minutes between workouts