Monster Mash

21-15-9 Reps for time of:
Handstand Push-ups
1-Arm Dumbbell Snatch, 50/35

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

5 Rounds for time of:
500m Row
12 Toes-to-bar
12 Dumbbell Burpees, 50's/35's

*Rest 5 minutes between workouts.
*Compare to 07.23.2018

*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...

For time:
40 Chest-to-bar Pull-ups
20 Ring Muscle-ups
10 Rope Climbs, 15 ft.

3 Rounds for time of:
15m Overhead Lunge, 115/75
25/18 Calories, Air Bike

15-12-9 reps for time of:
Power Clean, 185/135
Handstand Walk, meters

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
40 Chest-to-bar Pull-ups
20 Ring Muscle-ups
10 Rope Climbs, 15 ft.

3 Rounds for time of:
15m DB Overhead Lunge, 50's/35's
25/18 Calories, Air Bike

3 Rounds for time of:
22 DB Power Clean, 50's/35's
12m Handstand Walk

*Rest 5 minutes between...

2 Rounds for time of:
25 Deadlifts, 225/155
25 Bar-facing Burpees

2 Rounds for time of:
20 Overhead Squats, 135/95
20 Bar-facing Burpees

2 Rounds for time of:
15 Push Jerks, 155/105
15 Bar-facing Burpees

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

2 Rounds for time of:
25 Deadlifts, 225/155
25 Bar-facing Burpees

2 Rounds for time of:
20 Overhead Squats, 135/95
20 Bar-facing Burpees

2 Rounds for time of:
15 Push Jerks, 155/105
15 Bar-facing Burpees

*Rest 5 minutes between workouts

*Want a 30-day...

21-15-9 reps for time of:
Calories, Rower
Handstand Push-ups, strict

5 Rounds for time of:
20m Walking Lunge (no weight)
20 GHD sit-ups
20 Dumbbell Power Snatches, 50/35

3 Rounds for time of:
10 Hang Power Cleans, 175/125
50 Double-unders

*Rest 5 minutes between workouts

21-15-9 reps for time of:
Calories, Rower
Handstand Push-ups, strict

5 Rounds for time of:
20m Walking Lunge (no weight)
20 GHD sit-ups
20 Dumbbell Power Snatches, 50/35

3 Rounds for time of:
18 DB Hang Power Cleans, 50's/35's
50 Double-unders

*Rest 5 minutes between workouts

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

Or, for a Dumbbell version...

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

*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!