Monster Mash

Amrap 20 min of:
1 Clean & Jerk, 185/135
5 Pull-ups
10 Push-ups
15 Air Squats

3 Rounds for time of:
400m Run
50m KB Suitcase Carry, L 70/53
10m Handstand Walk
50m KB Suitcase Carry, R 70/53
10m Handstand Walk

4 Rounds for time of:
1 min Running Step Singles
25 V-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Amrap 20 min of:
2 DB Clean & Jerk, 50's/35's
5 Pull-ups
10 Push-ups
15 Air Squats

3 Rounds for time of:
400m Run
50m DB Suitcase Carry, L 50/35
10m Handstand Walk
50m DB Suitcase Carry, R 50/35
10m Handstand Walk

4 Rounds for time of:
1 min Running Step Singles
25 V-ups

*Rest 5 minutes between workouts.

For time:
50 Burpees over box, 24"/20"

For time:
50/35 Calories, Air Bike

For time:
35 Burpees over box, 24"/20"

For time:
35/25 Calories, Air Bike

For time:
20 Burpees over box, 24"/20"

For time:
20/15 Calories, Air Bike

*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, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time:
"DT"
1 Mile Run
"Isabel"
1 Mile Run
"Grace"

Or, for a Dumbbell version...

For time:
5 Rounds of:
15 DB Deadlifts, 50's/35's
12 DB Hang Power Cleans, 50's/35's
9 DB Push Jerks, 50's/35's

then...
1 Mile Run

then...
70 DB Power Snatches, 50/35

then...
1 Mile Run

then...
40 DB Clean & Jerks, 50's/35's

*No rest between each part

*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, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time, or not:
800m Run
8 Bar Muscle-ups
60 Air Squats

For time:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

For time:
60 V-ups
30m Handstand Walk

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time, or not:
800m Run
8 Bar Muscle-ups
60 Air Squats

For time:
75 Dumbbell Deadlifts, 50's/35's
50m Front Rack Lunge, 50's/35's
25 Dumbbell Thrusters, 50's/35's

For time:
60 V-ups
30m 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,...

"Amanda"
9-7-5 reps for time, or not:
Ring Muscle-ups
Squat Snatch, 135/95

*Compare to 08.15.2022

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!