Monster Mash

15-12-9 reps for time of:
Dumbbell Thruster
Knees-to-elbows

15-12-9 reps for time of:
Dumbbell Squat Clean
Handstand Push-ups

15-12-9 reps for time of:
Dumbbell Burpees
Chest-to-bar Pull-ups

*Rest 5 minutes between workouts.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*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 5 minutes of:
5 Ring Muscle-ups
5 Deadlifts, 275/185

5 Rounds for time of:
5 Clean & Jerks, 115/75
1 Round of "Cindy"

21-15-9 reps for time of:
Burpees
Ring Dips
V-ups

*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!

4 Rounds for time of:
20 Burpees
20 1-arm Dumbbell Power Snatch

3 Rounds for time of:
20m Dumbbell Lunge
20m Handstand Walk

5 Rounds for time of:
50m Dumbbell Farmer's Carry
50 Double-unders

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*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:
25 Pull-ups, strict
25 Ring Dips, strict

27-21-15-9 reps for time of:
Thruster, 65/45
Bike, Calories

9-15-21 reps for time of:
Deadlift, 225/155
Toes-to-bar

*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:
50 Double-unders
20 GHD Sit-ups
10 Clean & Jerks, 135/95

12-9 6 reps for time of:
Front Squat, 205/145
Bar Muscle-up

3 Rounds for time of:
400m Run
15 Burpees, bar-facing

*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!