Monster Mash

5 Rounds for time of:
7 Deadlifts, 275/185
14 Bar-facing Burpees

3 Rounds for time of:
400m Run
12 Thrusters, 95/65
4 Ring Muscle-ups

For time:
50 Handstand Push-ups, strict
5-minute plank hold

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

5 Rounds for time of:
20 Dumbbell Deadlifts, 50's/35's
14 Dumbbell-facing Burpees

3 Rounds for time of:
400m Run
12 Dumbbell Thrusters, 50's/35's
4 Ring Muscle-ups

For time:
50 Handstand Push-ups, strict
5-minute plank hold

*Rest 5 minutes between workouts.

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

3 Rounds for time of:
100 Single-unders
10 Squat Snatch, 135/95

3 Rounds for time of:
2 Rounds of "Cindy"
5 Clean & Jerks, 185/135

3 Rounds for time of:
100m DB Farmers Carry, 50's/35's
30 GHD Sit-ups
15m Handstand Walk

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
100 Single-unders
20 Dumbell Squat Snatch, 50/35

3 Rounds for time of:
2 Rounds of "Cindy"
10 Dumbbell Clean & Jerks, 50's/35's

3 Rounds for time of:
100m DB Farmers Carry, 50's/35's
30 GHD Sit-ups
15m...

21-15-9 reps for time of:
Dumbbell Clean & Jerk, 50's/35's
Chest-to-bar Pull-up

21-15-9 reps for time of:
Dumbbell Squats, 50's/35's
Toes-to-bar

21-15-9 reps for time of:
Dumbbell Bench Press, 50's/35's
Box Jumps, 30"/24"

*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 be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below...

"The Seven"
7 rounds for time of:
7 Handstand push-ups
7 Thrusters, 135/95
7 Knees-to-elbows
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell Swings, 70/53
7 Pull-ups

"SQT"
3 Rounds for time of:
10 Ground-to-overhead, 95/65
200 Yard Shuttle Sprint (50x4)

"Annie"
50-40-30-20-10 reps for time, or not:
Double-unders
Sit-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

7 rounds for time of:
7 Handstand Push-ups
9 Dumbbell Thrusters, 50's/35's
7 Knees-to-elbows
14 Dumbbell Deadlifts, 50's/35's
7 Burpees
7 Dumbbell Swings, 50/35
7 Pull-ups

3 Rounds for time of:
20 Dumbbell Power...

21-15-9 reps for time of:
Deadlift, 275/185
Box Jump, 24"/20"
Handstand Push-up, strict

21-15-9 reps for time of:
Thrusters, 95/65
Russian Kettlebell Swings, 53/35

21-15-9 reps for time of:
Chest-to-bar Pull-ups
Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
40 Dumbbell Deadlifts, 50's/35's
15 Box Jump, 24"/20"
15 Handstand Push-up, strict

21-15-9 reps for time of:
Dumbbell Thrusters, 50's/35's
Russian Swings, 50/35

21-15-9 reps for time of:
Chest-to-bar Pull-ups
Calories, Air Bike

*Rest 5 minutes between workouts.

*Want a 30-day...