Monster Mash

Linchpin Test 8
3 Rounds for time:
21 Deadlifts, 185/135
7 Overhead Squats, 185/135

3 Rounds for time:
15 Hang Power Cleans, 135/95
15 Handstand Push-ups, strict
3 Rope Climbs, 15 ft.

For time:
15 Thrusters, 115/75
200m Shuttle Sprint (50x4)
12 Thrusters, 115/75
200m Shuttle Sprint (50x4)
9 Thrusters, 115/75
200m Shuttle Sprint (50x4)

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time:
40 Dumbbell Deadlifts, 50's/35's
12 L-arm DB Overhead Squats, 50/35
12 R-arm DB Overhead Squats, 50/35

3 Rounds for time:
15 DB Hang Power...

5 Rounds for time of:
20/15 Calories, Air Bike
10 Deadlifts, 225/155

3 Rounds for time of:
30 Front Squats, 75/55
30 Push-ups
10 Bar Muscle-ups

5 Rounds for time of:
10m Handstand Walk
5 Split Jerks, 205/145

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

5 Rounds for time of:
20/15 Calories, Air Bike
22 Dumbbell Deadlifts, 50's/35's

3 Rounds for time of:
22 Dumbbell Squats, 50's/35's
30 Push-ups
10 Bar Muscle-ups

5 Rounds for time of:
10m Handstand Walk
10 Dumbbell Press, 50's/35's

*Rest 5 minutes between...

21-15-9 reps for time of:
Overhead Squat, 115/75
Calories, Rowing

5 Rounds for time of:
9 Toes-to-bar
7 Hang Power Clean, 155/105
5 Ring Muscle-ups

3 Rounds for time of:
400m Run
50 Air Squats

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
7 R-arm DB Overhead Squats, 50/35
7 L-arm DB Overhead Squats, 50/35
15 Calories, Rowing

5 Rounds for time of:
9 Toes-to-bar
9 DB Hang Power Cleans, 50's/35's
5 Ring Muscle-ups

3 Rounds for time of:
400m Run
50 Air Squats

AMRAP 12 minutes of:
10 Burpees
10 Wallball Shots, 20/14

3 Rounds for time of:
75 Double-unders
10 Deadlifts, 315/205

21-18-15-12 reps for time of:
Chest-to-bar Pull-ups
Box Jumps, 24"/20"
Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

9 Rounds for time of:
7 Burpees
5 Dumbbell Thrusters, 50's/35's

3 Rounds for time of:
75 Double-unders
30 Dumbbell Deadlifts, 50's/35's

21-18-15-12 reps for time of:
Chest-to-bar Pull-ups
Box Jumps, 24"/20"
Calories, Air Bike

*Rest 5 minutes between workouts

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

For time:
15 Handstand Push-ups
15 Power Cleans, 185/135
15 Front Squats, 185/135
15 Push Jerks, 185/135

For time:
15 Handstand Push-ups
15 Power Cleans, 155/105
15 Front Squats, 155/105
15 Push Jerks, 155/105

For time:
15 Handstand Push-ups
15 Power Cleans, 135/95
15 Front Squats, 135/95
15 Push Jerks, 135/95

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
15 Handstand Push-ups
25 DB Power Cleans, 50's/35's
25 DB Squats, 50's/35's
25 DB Push Jerks, 50's/35's

For time:
15 Handstand Push-ups
22 DB Power Cleans, 50's/35's
22 DB Squats,...