Monster Mash

For time:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

50-40-30-20-10 reps for time of:
Row, Calories
Handstand Walk, feet

21-15-9 reps for time of:
Knees-to-elbows
Ring Dips, strict

*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!

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

7 Rounds for time of:
7 Power Cleans, 115/75
7 Chest-to-bar Pull-ups

3 Rounds for time of:
25 Burpees
1-minute Plank Hold

*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!

3 Rounds for time of:
1 Round of "Mary"
1 Round of "DT"

3 Rounds for time of:
50 Double-unders
15 Overhead Squats, 95/65

3 Rounds for time of:
200m Shuttle run (50x4)
10 Bar-facing Burpees

*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!

Amrap 7 minutes of:
15 Wall Ball Shots
10 Pull-ups
5 Deadlifts, 315/205

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

21-15-9 reps for time of:
Hang Power Clean, 135/95
Push-ups (2x reps)

*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!

2 Rounds for time of:
400m Run
20 Thrusters, 75/55
10 Chest-to-bar Pull-ups

9-12-15 reps for time of:
Dumbbell Squat Cleans, 50's/35's
Ring Dips, strict

21-15-9 reps for time of:
Burpees
Knees-to-elbows

*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 (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!