Monster Mash

12-9-6 reps for time of:
Squat Clean, 155/105
Bar Muscle-up

5 Rounds for time of:
1 Round of "Cindy"
5 Push Jerks, 155/105

AMRAP 7 minutes of:
25 Double-unders
5 Hang Power Cleans, 155/105

*Rest 5 minutes between workouts.

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time of:
200m Shuttle Run (50m x 4)
10 Clean & Jerks, 135/95
200m Shuttle Run (50m x 4)
10 Overhead Squats, 135/95
200m Shuttle Run (50m x 4)
10 Ring Muscle-ups
200m Shuttle Run (50m x 4)
10 Burpee Box Jump Overs, 24"/20"

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

15-12-9 reps for time of:
Deadlifts, 275/185
Bar-facing Burpees

3 Rounds for time of:
15m Handstand Walk
15 Hang Squat Snatch, 95/65

21-15-9 reps for time of:
Calories, Row
Calories, bike

*Rest 5 minutes between workouts

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment options (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time of:
15 Power Cleans115/80
45 Double-unders
15 Push Jerks 115/80
45 Double-unders

For time:
5-4-3-2-1 reps of:
Rope Climb, 15 ft
*400m after each set of climbs

2 Rounds for time of:
25 GHD Sit-ups
20 Calories, Rowing
15 Front Squats, 155/105

*Rest 5 minutes between workouts
*Repeat from 02.20.2017

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment workouts (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and...

6-9-12 reps for time of:
Burpees
Dumbbell Thrusters

3 Rounds for time of:
15 Burpees
15 Dumbbell Power Snatch

12-9-6 reps for time of:
Burpees
Dumbbell Thrusters

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*If no dumbbells, use a 95/65 barbell
*Rest 5 minutes between workouts

*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment workouts (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!