Monster Mash

15-12-9 reps for time of:
Deadlift, 315/205
Strict Pull-ups

12-9-6 reps for time of:
Thruster, 135/95
Ring Muscle-up

For time:
1 Mile Run
10 Rope Climbs, 15 ft.
1 Mile Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
36 Dumbbell Deadlifts, 50's/35's
12 Strict Pull-ups

3 Rounds for time of:
12 Dumbbell Thruster. 50's/35's
9 Ring Muscle-up

For time:
1 Mile Run
10 Rope Climbs, 15 ft.
1 Mile Run

*Rest 5 minutes between workouts.

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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

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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...