Monster Mash

21-15-9 reps for time of:
Overhead Squat, 115/75
Calories, Rowing

5 Rounds for time of:
9 Toes-to-bar
7 Hang Power Clean, 155/105
5 Ring Muscle-ups

3 Rounds for time of:
400m Run
50 Air Squats

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
7 R-arm DB Overhead Squats, 50/35
7 L-arm DB Overhead Squats, 50/35
15 Calories, Rowing

5 Rounds for time of:
9 Toes-to-bar
9 DB Hang Power Cleans, 50's/35's
5 Ring Muscle-ups

3 Rounds for time of:
400m Run
50 Air Squats

AMRAP 12 minutes of:
10 Burpees
10 Wallball Shots, 20/14

3 Rounds for time of:
75 Double-unders
10 Deadlifts, 315/205

21-18-15-12 reps for time of:
Chest-to-bar Pull-ups
Box Jumps, 24"/20"
Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

9 Rounds for time of:
7 Burpees
5 Dumbbell Thrusters, 50's/35's

3 Rounds for time of:
75 Double-unders
30 Dumbbell Deadlifts, 50's/35's

21-18-15-12 reps for time of:
Chest-to-bar Pull-ups
Box Jumps, 24"/20"
Calories, Air Bike

*Rest 5 minutes between workouts

Want a 30-day free trial of the...

For time:
15 Handstand Push-ups
15 Power Cleans, 185/135
15 Front Squats, 185/135
15 Push Jerks, 185/135

For time:
15 Handstand Push-ups
15 Power Cleans, 155/105
15 Front Squats, 155/105
15 Push Jerks, 155/105

For time:
15 Handstand Push-ups
15 Power Cleans, 135/95
15 Front Squats, 135/95
15 Push Jerks, 135/95

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
15 Handstand Push-ups
25 DB Power Cleans, 50's/35's
25 DB Squats, 50's/35's
25 DB Push Jerks, 50's/35's

For time:
15 Handstand Push-ups
22 DB Power Cleans, 50's/35's
22 DB Squats,...

5 Rounds for time of:
5 Dumbbell Burpees, 50's/35's
25m DB Farmer's Carry, 50's/35's
15 Dumbbell Power Snatch, 50/35
25m DB Farmer's Carry, 50's/35's

21-15-9 reps for time of:
DB Hang Squat Clean, 50's/35's
Ring Dips

4 Rounds for time of:
20m DB Front Rack Lunge, 50's/35's
10m Handstand Walk

*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, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will...

3 Rounds for time of:
15 Thrusters, 95/65
10m Handstand Walk
5 Bar Muscle-ups

For time:
800m Run
40/30 Calories, Air bike

For time:
40 Deadlifts, 165/110
30 Hang Power Cleans, 165/110
20 Overhead Squats, 165/110

*Rest 5 minutes between workouts

For a dumbbell only version…

3 Rounds for time of:
15 Dumbbell Thrusters, 50's/35's
10m Handstand Walk
5 Bar Muscle-ups

For time:
800m Run
40/30 Calories, Air bike

For time:
65 Dumbbell Deadlifts, 50's/35's
50 Dumbbell Hang Power Cleans, 50's/35's
25 DB Overhead Squats, L-arm, 50/35
25 DB Overhead Squats, R-arm,...