Monster Mash

3 Rounds:
21 Knees to elbows 
18 Front Squats, 135/95
15 Strict Handstand Push-ups

For time:
1.5 Mile Run

21-15-9 reps for time of:
Deadlift, 225/155
Bar-facing Burpees

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds:
21 Knees to elbows 
24 Dumbbell Squats, 50's/35's
15 Strict Handstand Push-ups

For time:
1.5 Mile Run

For time:
45 Dumbbell Deadlift, 50's/35's
21 Bar-facing Burpees
30 Dumbbell Deadlift, 50's/35's
15 Bar-facing Burpees
20 Dumbbell Deadlift, 50's/35's
9 Bar-facing Burpees

*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...

3 Rounds for time:
800m run
20 Back Squats, 185/135

7 Rounds for time:
15 GHD sit-ups
5 Muscle-ups

2 Rounds for time:
50 Push Press, 95/65
30/20 Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time:
800m run
35 Dumbbell Squats, 50's/35's

7 Rounds for time:
15 GHD sit-ups
5 Muscle-ups

2 Rounds for time:
40 Dumbbell Push Press, 50's/35's
30/20 Calories, Air Bike

*Rest 5 minutes between workouts

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5 rounds for time:
6 Power Snatches, 135/95
2 Rounds of Cindy

For time:
1 Mile sled drag, 135/95

For time:
25m Handstand Walk
75 V-ups
25m Handstand Walk

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

5 rounds for time:
16 Dumbbell Power Snatch, 50/35
2 Rounds of Cindy

For time:
1 Mile sled drag, 135/95

For time:
25m Handstand Walk
75 V-ups
25m Handstand Walk

*Rest 5 minutes between workouts

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For time:
10 Clean & Jerks, 245/165
20 Bar Muscle-ups
30/20 Cals, Air Bike

5 Rounds for time of:
100m Suitcase Carry, 70/53
20 V-ups
10m Handstand Walk

3 Rounds for time of:
30 Wallball Shots, 20/14
2 min of Running Step Singles

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
40 Dumbbell Clean & Jerks, 50's/35's
20 Bar Muscle-ups
30/20 Cals, Air Bike

5 Rounds for time of:
100m Suitcase Carry, 70/53
20 V-ups
10m Handstand Walk

3 Rounds for time of:
30 Wallball Shots, 20/14
2 min of Running Step Singles

*Rest 5 minutes between workouts

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

3 Rounds for time of:
12 Bar-facing Burpees
9 Thrusters, 115/75
6 Ring Muscle-ups

Amrap 7 minutes of:
7 Kettlebell Swings, 70/53
7/5 Calories, Air bike

3 Rounds for time of:
50 Air Squats
25 V-ups
5 Deadlifts, 315/205

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
12 Dumbbell-facing Burpees
9 Dumbbell Thrusters, 50's/35's
6 Ring Muscle-ups

Amrap 7 minutes of:
10 Dumbbell Swings, 50/35
7/5 Calories, Air bike

3 Rounds for time of:
50 Air Squats
25 V-ups
15 Dumbbell Deadlifts, 50's/35's

*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...