Monster Mash

5 Rounds for time of:
15 Power Snatch, 75/55
2 Rounds of "Cindy"

EMOM 12 minutes of:
Min 1: Air Bike, calories
Min 2: rest
Min 3: Dumbbell Thrusters, 50's/35's
Min 4: rest

3 Rounds for time of:
80 Double-unders
20 Deadlifts, 185/135
20 Toes-to-bar

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

5 Rounds for time of:
20 Dumbbell Power Snatch, 50/35
2 Rounds of "Cindy"

EMOM 12 minutes of:
Min 1: Air Bike, calories
Min 2: rest
Min 3: Dumbbell Thrusters, 50's/35's
Min 4: rest

3 Rounds for...

Amrap 10 minutes of:
10 Burpees
10 Kettlebell Swings, 70/53
10 Pull-ups

9-12-15 reps for time of:
Deadlift, 275/185
Box Jump, 30"/24"

For time:
800m Run
20m Handstand Walk
20 Push Jerks, 185/135
20m Handstand Walk
800m Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Amrap 10 minutes of:
10 Burpees
10 Dumbbell Swings, 50/35
10 Pull-ups

3 Rounds for time of:
30 Dumbbell Deadlifts, 50's/35's
12 Box Jump, 30"/24"

For time:
800m Run
20m Handstand Walk
40 Dumbbell Push Jerks, 50's/35's
20m Handstand Walk
800m Run

*Rest...

For time:
21-15-9 reps for time of:
Weighted strict pull-up, 35/25
Handstand push-up, strict

3 Rounds for time of:
100m Farmer's Carry, 50's/35's
25 Box Jumps, 24"/20"
15 Squat Cleans, 155/105

5 Rounds for time of:
500m row
12 Knees-to-elbows
9 Bench press, 155/105

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
21-15-9 reps for time of:
Weighted strict pull-up, 35/25
Handstand push-up, strict

3 Rounds for time of:
100m Farmer's Carry, 50's/35's
25 Box Jumps, 24"/20"
20 Dumbbell Squat Cleans, 50's/35's

5 Rounds for time of:
500m...

For time:
30 Clean & Jerks, 185/135

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 sit-ups
100 Air Squats

For time:
1.5 mile Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
50 Dumbbell Clean & Jerks, 50's/35's

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 sit-ups
100 Air Squats

For time:
1.5 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...

15-12-9 reps for time of:
Power Clean, 115/75
Thruster, 115/75

For time:
800m Run
40 Toes-to-bar
600m Run
30 Chest-to-bar pull-ups
400m Run
20 Bar Muscle-ups

2 Rounds for time of:
25m Handstand Walk
5 Deadlifts, 365/245

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

15-12-9 reps for time of:
Dumbbell Power Clean, 50's/35's
Dumbbell Thruster, 50's/35's

For time:
800m Run
40 Toes-to-bar
600m Run
30 Chest-to-bar pull-ups
400m Run
20 Bar Muscle-ups

2 Rounds for time of:
25m Handstand Walk
25 Dumbbell Deadlifts, 50's/35's

*Rest 5 minutes between...