Monster Mash

Linchpin Test 10
5 Rounds of:
15 Wallballs, 20/14
15 Power Cleans, 95/65

Amrap 5 minutes of:
50 Double-unders
5 Push Jerks, 185/135

For time:
500m Row
50 GHD Sit-ups
500m Row

*Rest 5 minutes between workouts.

Or, for a dumbbell version…

5 Rounds of:
15 Wallballs, 20/14
15 Dumbbell Power Cleans, 50's/35's

Amrap 5 minutes of:
50 Double-unders
10 Dumbbell Push Jerks, 50's/35's

For time:
500m Row
50 GHD Sit-ups
500m Row

*Rest 5 minutes between workouts.

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

3 Rounds for time of:
400m Run
3 Rounds of "Cindy"

For time:
400m Run
21 Bar-facing Burpees
400m Run
15 Bar-facing Burpees
400m Run
9 Bar-facing Burpees

3 Rounds for time of:
400m Run
30 Box Jumps, 24"20"

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

3 Rounds for time of:
400m Run
3 Rounds of "Cindy"

For time:
400m Run
21 dumbbell-facing Burpees
400m Run
15 Dumbbell-facing Burpees
400m Run
9 Dumbbell-facing Burpees

3 Rounds for time of:
400m Run
30 Box Jumps, 24"20"

*Rest 5...

21-15-9 reps for time of:
Deadlift, 225/155
Thruster, 95/65

For time:
5 Rope Climbs, 15 ft.
50/35 Calories, Air bike
5 Rope Climbs, 15 ft.

"J.T"
21-15-9 reps for time, or not:
Handstand Push-ups
Ring Dips
Push-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
30 Dumbbell Deadlift, 50's/35's
15 Dumbbell Thruster, 50's/35's

For time:
5 Rope Climbs, 15 ft.
50/35 Calories, Air bike
5 Rope Climbs, 15 ft.

"J.T"
21-15-9 reps for time, or not:
Handstand Push-ups
Ring Dips
Push-ups

*Rest 5 minutes...

For time:
42 Wallball Shots, 20/14
21 Back Squats, 205/145
30 Wallball Shots, 20/14
15 Front Squats, 205/145
18 Wallball Shots, 20/14
9 Overhead Squats, 205/145

For time:
5k Run

For time:
30 Ring Muscle-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
40 Wallball Shots, 20/14
30 Dumbbell Squats, 50's/35's
30 Wallball Shots, 20/14
20 Dumbbell Thrusters, 50's/35's
20 Wallball Shots, 20/14
10 R-arm DB Overhead Squats, 50/35
10 L-arm DB Overhead Squats, 50/35


For time:
5k Run

For time:
30 Ring Muscle-ups

*Rest 5...

Amrap 10 minutes of:
25 Double-unders
5 Bar-facing Burpees
5 Power Snatch, 95/65

7 Rounds for time of:
50m DB Farmer's Carry
7 Strict Pull-ups

3 Rounds for time of:
9 Front Squats, 185/135
15m Handstand Walk
21 Toes-to-bar

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Amrap 10 minutes of:
25 Double-unders
5 Dumbbell-facing Burpees
8 Dumbbell Power Snatch, 50/35

7 Rounds for time of:
50m DB Farmer's Carry, 50's/35's
7 Strict Pull-ups

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

*Rest...