Monster Mash

6 Rounds for time of:
15 Dumbbell Power Snatch, 50/35
10 Hand-Release Push-ups
5 Bar Muscle-ups

3 Rounds for time of:
800m Run
30 Wallball Shots, 20/14
15 Ring Dips

For time:
25 Deadlifts, 275/185
15 Clean & Jerks, 185/135

*Rest 5 minutes between workouts

6 Rounds for time of:
15 Dumbbell Power Snatch, 50/35
10 Hand-Release Push-ups
5 Bar Muscle-ups

3 Rounds for time of:
800m Run
15 Dumbbell Thrusters, 50's/35's
15 Ring Dips

For time:
70 DB Deadlifts, 50's/35's
25 DB Clean & Jerks, 50's/35's

*Rest 5 minutes between workouts

For time:
400m Run
15 Front Squats, 185/135
400m Run
12 Front Squats, 185/135
400m Run
9 Front Squats, 185/135

5 Rounds for time of:
15 Kettlebell Swings, 70/53
10 Strict Pull-ups

5 Rounds for time of:
50 Double-unders
15 Push Press, 75/55
10 Knees-to-elbows

*Rest 5 minutes between workouts

For time:
400m Run
25 Dumbbell Squats, 50's/35's
400m Run
20 Dumbbell Squats, 50's/35's
400m Run
15 Dumbbell Squats, 50's/35's

5 Rounds for time of:
20 Dumbbell Swings, 50/35
10 Strict Pull-ups

5 Rounds for time of:
50 Double-unders
12 DB Push Press,...

10 Rounds for time of:
3 Ring Muscle-ups
2 Box Jumps, 30"/24"
1 Power Clean, 225/155

21-15-9 reps for time of:
Dumbbell Thrusters, 50's/35's
Calories, Air Bike

50-35-20 reps for time of:
GHD Sit-ups
Handstand Walk, feet

*Rest 5 minutes between workouts

10 Rounds for time of:
5 DB Power Clean, 50's/35's
3 Ring Muscle-ups
2 Box Jumps, 30"/24"

21-15-9 reps for time of:
Dumbbell Thrusters, 50's/35's
Calories, Air Bike

50-35-20 reps for time of:
GHD Sit-ups
Handstand Walk, feet

*Rest 5 minutes between workouts

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

Linchpin Test 6
4 Rounds for time of:
21 Wallballs, 20/14
18 Pull-ups
15 Kettlebell Swings, 53/35
12 Handstand Push-ups

5 Rounds for time of:
10m Front Rack Lunge, 135/95
10 Push Jerks, 135/95

3 Rounds for time of:
400m Run
12 Bar-facing Burpees
9 Deadlifts, 315/205

*Rest 5 minutes between workouts

4 Rounds for time of:
10 Dumbbell Thrusters, 50's/35's
18 Pull-ups
15 Dumbbell Swings, 50/35
12 Handstand Push-ups

5 Rounds for time of:
12m DB Front Rack Lunge, 50's/35's
12 Dumbbell Push Jerks, 50's/35's

3 Rounds for time of:
400m Run

21-15-9 reps for time of:
Dumbbell Burpees, 50's/35's
Dumbbell Push Press, 50's/35's
Pull-ups

4 Rounds for time of:
15 Toes-to-bar
12 DB Hang Squat Cleans, 50's/35's

Amrap 12 minutes of:
50m DB Farmer's Carry, 50's/35's
50 Double-unders

*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!

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