Monster Mash

For time:
25 Clean & Jerks, 95/65
5 Rope Climbs, 15 ft.
20 Clean & Jerks, 95/65
4 Rope Climbs, 15 ft.
15 Clean & Jerks, 95/65
3 Rope Climbs, 15 ft.

21-15-9 reps for time of:
Front Squat, 115/75
Ring Dips

3 Rounds for time of:
15 Kettlebell Swings, 70/53
15/10 Calories, Bike

*Rest 5 minutes between workouts

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15-12-9 reps for time of:
Overhead Squat, 135/95
Chest-to-bar Pull-ups

5 Rounds for time of:
9 Bar-facing Burpees
7 Power Cleans, 155/105
5 Handstand Push-ups

50-40-30-20-10 reps for time of:
Air Squats
Sit-ups

*Rest 5 minutes between workouts

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

6 Rounds for time of:
15 Wallball Shots, 20/14
8 Kettlebell Swings, 70/53

21-15-9 reps for time of:
Knees-to-elbows
Push-ups
Bike, Calories

3 Rounds for time of:
10 Deadlifts, 275/185
50 Double-unders

*Rest 5 minutes between workouts
*Final workout courtesy of CrossFit

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

2 Rounds for time of:
6 Ring Muscle-ups
12 Thrusters, 115/75
15/10 Calories, bike

Linchpin Test 4
2 Rounds for time of:
18/12 Calorie Row
15 Thrusters, 95/65
12 Chest-to-bar Pull-ups

2 Rounds for time of:
20 Thrusters, 45/35
2 Rope Climbs, 15 ft.
200m Shuttle Run (100m x 2)

*Rest 5 minutes between workouts

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and...

"SQT"
3 Rounds for time of:
10 Ground-to-Overhead, 95/65
200m Shuttle Sprint (50m x 4)

21-15-9 reps for time of:
Hang Squat Clean, 115/75
Toes-to-bar
Handstand Push-up

3 Rounds for time of:
400m run
3 Rounds of "Cindy"

*Rest 5 minutes between workouts

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!