Monster Mash

9 Rounds for time:
3 Power Cleans, 185/135
9 Air Squats
3 Push Jerks, 185/135
9 Air Squats

For time:
42 GHD Sit-ups
21 Front Squats, 155/105
30 GHD Sit-ups
15 Front Squats, 155/105
18 GHD Sit-ups
9 Front Squats, 155/105

For time:
50 Pull-ups, strict
50/35 Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

9 Rounds for time:
6 Dumbbell Power Cleans, 50's/35's
9 Air Squats
6 Dumbbell Push Jerks, 50's/35's
9 Air Squats

For time:
42 GHD Sit-ups
30 Dumbbell Squats, 50's/35's
30 GHD Sit-ups
20...

3 Rounds for time of:
15 Thrusters, 95/65
12 Toes-to-bar
9m Handstand Walk

Amrap 10 minutes of:
35 Double-unders
7 Burpees
7 Kettlebell Swings, 70/35

21-15-9 reps for time:
Rower, Calories
Box Jumps, 24"/20"
Pull-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
15 Dumbbell Thrusters, 50's/35's
12 Toes-to-bar
9m Handstand Walk

Amrap 10 minutes of:
35 Double-unders
7 Burpees
10 DB Swings, 50/35

21-15-9 reps for time:
Rower, Calories
Box Jumps, 24"/20"
Pull-ups

*Rest 5 minutes between workouts.

*Want a 30-day free...

For time:
30 Deadlifts, 315/205
1.5 Mile Run
30 Front Squats, 185/135
1 Mile Run
30 Ring Muslce-ups
800m Run

Or, for a Dumbbell version...

For time:
90 Dumbbell Deadlifts, 50's/35's
1.5 Mile Run
50 Dumbbell Squats, 50's/35's
1 Mile Run
30 Ring Muslce-ups
800m Run

*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 equipment,...

50-35-20 reps of:
Wallball Shots, 20/14
Russian KBS, 70/53

3 Rounds for time of:
50 Double-unders
15 Power Cleans, 115/75
50 Double-unders
15 Push Press, 115/75

For time:
800m run

*Rest 5 minutes between workouts.

Or, for a dumbbell only version…

50-35-20 reps of:
Wallball Shots, 20/14
Russian Dumbbell Swings, 50/35

3 Rounds for time of:
50 Double-unders
15 Dumbbell Power Cleans, 50's/35's
50 Double-unders
15 Dumbbell Push Press, 50's/35's

For time:
800m run

*Rest 5 minutes between workouts.

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

Linchpin Test 11
For time:
7 Squat Snatch, 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch, 185/135

For time:
400m Run
30/20 Calories, Air Bike
20 Burpee Box Jump Overs, 24"/20"

3 Rounds for time of:
20 Knees-to-elbows
15 Hang Power Cleans, 155/105

*Rest 5 minutes between workouts.

For a dumbbell only version…

For time:
12 R-arm Dumbbell Squat Snatch, 50/35
12 L-arm Dumbbell Squat Snatch, 50/35
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
12 R-arm Dumbbell Squat Snatch, 50/35
12 L-arm Dumbbell Squat Snatch, 50/35

For time: