Monster Mash

3 Rounds for time of:
10 Power Cleans, 155/105
10m Front Rack Lunge, 155/105
10 Push Jerks, 155/105

4 Rounds for time of:
10m Handstand Walk
8 Bar Muscle-ups

Amrap 7 minutes of:
25 GHD Sit-ups
15/10 Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
15 DB Power Cleans, 50's/35's
15m Front Rack Lunge, 50's/35's
15 DB Push Jerks, 50's/35's

4 Rounds for time of:
10m Handstand Walk
8 Bar Muscle-ups

Amrap 7 minutes of:
25 GHD Sit-ups
15/10 Calories, Air Bike

Amrap 15 minutes of:
200m Run
7 Clean & Jerks, 135/95
1 Rope Climb, 15 ft.

21-15-9 reps for time of:
Bar-facing Burpees
Front Squats, 115/75

7 Rounds for time of:
7 Power Snatch, 95/65
7 Box Jumps, 24"/20"

*Rest 5 minutes between workouts.

Or, for a Dumbbell version…

Amrap 15 minutes of:
200m Run
7 DB Clean & Jerks, 50's/35's
1 Rope Climb, 15 ft.

21-15-9 reps for time of:
Bar-facing Burpees
Dumbbell Squats, 50's/35's

7 Rounds for time of:
10 DB Power Snatch, 50/35
7 Box Jumps, 24"/20"

*Rest...

30 Rounds for time of:
5 Burpees
1 Ring Muscle-up

For time:
30 Knees-to-elbows
15 Power Cleans, 185/135
20 Knees-to-elbows
10 Power Cleans, 185/135

21-15-9 reps for time of:
Push Press, 115/75
Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell only version…

30 Rounds for time of:
5 Burpees
1 Ring Muscle-up

For time:
30 Knees-to-elbows
25 DB Power Cleans, 50's/35's
20 Knees-to-elbows
15 DB Power Cleans, 50's/35's


21-15-9 reps for time of:
DB Push Press, 50's/35's
Calories, Air Bike

*Rest 5 minutes between workouts.

For time:
1 Mile Run
30 Squat Snatches, 135/95
1 Mile Run
30 Thrusters, 135/95
1 Mile Run
30 Squat Cleans, 135/95

*Compare to 12.04.2017

Or, for a Dumbbell version…

For time:
1 Mile Run
60 DB Squat Snatches, 50's/35's
1 Mile Run
40 DB Thrusters, 50's/35's
1 Mile Run
40 DB Squat Cleans, 50's/35's

*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 Power Cleans
12 Front Squats
9 Push Press

AMRAP 12 minutes of:
75 Double-unders
50m Dumbbell Farmer's carry
25 GHD Sit-ups

3 Rounds for time of:
40 Sit-ups
20 Dumbbell Bench Press
20 Dumbbell Box Step-ups

*Rest 5 minutes between workouts.
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
*Compare to 02.04.2019

*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"...