Monster Mash

21-15-9 reps for time of:
Dumbbell Clean & Jerk, 50's/35's
Chest-to-bar Pull-up

21-15-9 reps for time of:
Dumbbell Squats, 50's/35's
Toes-to-bar

21-15-9 reps for time of:
Dumbbell Bench Press, 50's/35's
Box Jumps, 30"/24"

*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 programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below...

"The Seven"
7 rounds for time of:
7 Handstand push-ups
7 Thrusters, 135/95
7 Knees-to-elbows
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell Swings, 70/53
7 Pull-ups

"SQT"
3 Rounds for time of:
10 Ground-to-overhead, 95/65
200 Yard Shuttle Sprint (50x4)

"Annie"
50-40-30-20-10 reps for time, or not:
Double-unders
Sit-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

7 rounds for time of:
7 Handstand Push-ups
9 Dumbbell Thrusters, 50's/35's
7 Knees-to-elbows
14 Dumbbell Deadlifts, 50's/35's
7 Burpees
7 Dumbbell Swings, 50/35
7 Pull-ups

3 Rounds for time of:
20 Dumbbell Power...

21-15-9 reps for time of:
Deadlift, 275/185
Box Jump, 24"/20"
Handstand Push-up, strict

21-15-9 reps for time of:
Thrusters, 95/65
Russian Kettlebell Swings, 53/35

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

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
40 Dumbbell Deadlifts, 50's/35's
15 Box Jump, 24"/20"
15 Handstand Push-up, strict

21-15-9 reps for time of:
Dumbbell Thrusters, 50's/35's
Russian Swings, 50/35

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

*Rest 5 minutes between workouts.

*Want a 30-day...

For time
75 Pull-ups
75 Overhead Squats, 75/55
75 Push-ups
75 Hang Power Cleans, 75/55
75 GHD sit-ups
75 Push Press, 75/55
75 Double-unders
75 Deadlifts, 75/55
75 Bar-facing Burpees

Or, for a Dumbbell version...

For time
75 Pull-ups
55 Dumbbell Squats, 50's/35's
75 Push-ups
55 DB Hang Power Cleans, 50's/35's
75 GHD sit-ups
55 DB Push Press, 50's/35's
75 Double-unders
55 DB Deadlifts, 50's/35's
75 Dumbbell-facing Burpees

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell...

9-8-7-6 reps for time of:
Clean & Jerk, 185/135
Ring Muscle-up

3 Rounds for time of:
25 Toes-to-bar
15m Handstand Walk

"Kelly"
5 rounds for time of:
Run 400 meters
30 Box Jumps, 24"/20"
30 Wallball Shots, 20/14

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

6 Rounds for time:
10 Dumbbell Clean & Jerks, 50's/35's
Ring Muscle-ups

3 Rounds for time of:
25 Toes-to-bar
15m Handstand Walk

5 rounds for time of:
Run 400 meters
30 Box Jumps, 24"/20"
12 Dumbbell Thrusters, 50’s/35’s

*Rest 5 minutes between workouts.