Monster Mash

3 Rounds for time of:
5 Front Squats, 275/185
5 Strict Ring Muscle-ups

5 Rounds for time of:
75 Double-unders
15 Dumbbell Floor Press, 50's/35's

For time:
50 Russian Ketlebell Swings, 70/53
50/35 Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
20 Dumbbell Squats, 50's/35's
5 Strict Ring Muscle-ups

5 Rounds for time of:
75 Double-unders
15 Dumbbell Floor Press, 50's/35's

For time:
50 Russian Ketlebell Swings, 70/53
50/35 Calories, Air Bike

*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,...

3 Rounds for time of:
5 Deadlifts, 365/255
15m Handstand Walk

3 Rounds for time of:
40 Wall Ball Shots, 20/14
20 Knees-to-elbows

5 Rounds for time of:
400m Run
15 Burpees
2 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
20 Dumbbell Deadlifts, 50's/35's
15m Handstand Walk

3 Rounds for time of:
40 Wall Ball Shots, 20/14
20 Knees-to-elbows

5 Rounds for time of:
400m Run
15 Burpees
2 Rope Climbs, 15 ft.

*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...

AMRAP 50 minutes of:
200m Run
15 Air Squats
10 Push-ups
5 Pull-ups
1 Clean & Jerk, 205/145

*Compare to 12.27.2021

Or, for a Dumbbell version...

AMRAP 50 minutes of:
200m Run
15 Air Squats
10 Push-ups
5 Pull-ups
3 Dumbbell Clean & Jerk, 50's/35's

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Amrap 20 minutes of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups

3 Rounds for time of:
12 Push Jerks, 135/95
15 Toes-to-bar

2 Rounds for time of:
100m Farmer's Carry, 53's/35's
15/10 Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

Amrap 20 minutes of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups

3 Rounds for time of:
15 Dumbbell Push Jerks, 50's/35's
15 Toes-to-bar

2 Rounds for time of:
100m Farmer's Carry, 50's/35's
15/10 Calories, Air Bike

*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...

21-15-9 reps for time of:
Thruster, 95/65
Box Jumps, 24"/20"

For time:
1000m Row
30m Handstand Walk
750m Row
20m Handstand Walk
500m Row
10m Handstand Walk

5 Rounds for time of:
5 Hang Power Cleans, 185/135
10 Ring Dips, strict

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

21-15-9 reps for time of:
Dumbbell Thruster, 50's/35's
Box Jumps, 24"/20"

For time:
1000m Row
30m Handstand Walk
750m Row
20m Handstand Walk
500m Row
10m Handstand Walk

5 Rounds for time of:
12 DB Hang Power Cleans, 50's/35's
10 Ring Dips, strict

*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,...