Monster Mash

3 Rounds for time of:
400m Run
12 Thrusters, 135/95
9 Bar Muscle-ups

AMRAP 9 minutes of:
1 Power Clean, 225/155
5 Box Jumps, 24"/20"
15 Push-ups

4 Rounds for time of:
30 V-ups
3 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
400m Run
18 Dumbbell Thrusters, 50's/35's
9 Bar Muscle-ups

AMRAP 9 minutes of:
3 Dumbbell Power Cleans, 50's/35's
5 Box Jumps, 24"/20"
15 Push-ups

4 Rounds for time of:
30 V-ups
3 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...

15-12-9-6-3 reps for time of:
Power Clean & Jerk, 155/105
*200m run after each set

1 up to 10 reps for time of:
L-sit Pull-up
Ring Dip, strict

5-4-3-2-1 reps for time of:
Back Squat, 75% 1RM
*100 Heavy Rope Singles after each set

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

20-18-15-12-9 reps for time of:
DB Power Clean & Jerk, 50's/35's
*200m run after each set

1 up to 10 reps for time of:
L-sit Pull-up
Ring Dip, strict

5 Rounds for time of:
15 Dumbbell Squats, 50's/35's
100 Heavy Rope Singles

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track?...

5 Rounds for time of:
10m Handstand Walk
5 Squat Cleans, 185/135

5 Rounds for time of:
50m KB Farmer's Carry, 70's/53's
5 Ring Muscle-ups

For time:
50 Wall Ball Shots, 20/14
50/35 Calorie Row

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

5 Rounds for time of:
10m Handstand Walk
10 Dumbbell Squat Cleans, 50's/35's

5 Rounds for time of:
70m DB Farmer's Carry, 50's/35's
5 Ring Muscle-ups

For time:
50 Wall Ball Shots, 20/14
50/35 Calorie Row

*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,...

AMRAP 5 min of:
Burpee Box Jump Overs, 24"/20"

3 Rounds for time of:
500m Row
150 Running Step Singles
15 Thrusters, 95/65

For time:
20 Clean & Jerks, 205/145
30 Bar Muscle-ups
40/30 Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

AMRAP 5 min of:
Burpee Box Jump Overs, 24"/20"

3 Rounds for time of:
500m Row
150 Running Step Singles
15  Dumbbell Thrusters, 50's/35's

For time:
50 Dumbbell Clean & Jerks, 50's/35's
30 Bar Muscle-ups
40/30 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,...

For time
75 Pull-ups
75 Push-ups 
75 Front Squats, 75/55
75 Hang Power Cleans, 75/55
75 Push Press, 75/55
75 GHD Sit-ups 
75 Double-Unders 

3 Rounds for time of:
400m Run
100m Dumbbell Farmer's Carry, 50's/35's

For Max Calories:
1 minute on the Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time
75 Pull-ups
75 Push-ups 
55 Dumbbell Squats, 50's/35's
55 Dumbbell Hang Power Cleans, 50's/35's
55 Dumbbell Push Press, 50's/35's
75 GHD Sit-ups 
75 Double-Unders 

3 Rounds for time of:
400m Run
100m Dumbbell Farmer's Carry, 50's/35's

For Max Calories:
1 minute on the Air Bike

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track?...