Monster Mash

21-15-9 reps for time of:
Thrusters, 95/65
Calories, Assault Bike

For time:
45 Deadlifts, 115/75
35 Hang Power Cleans, 115/75
25 Push Jerks, 115/75
15 Overhead Squats, 115/75

9-15-21 reps for time of:
Pull-ups, strict
Ring Dips, strict

*Rest 5 minutes between workouts.

*Warm-ups, scaled options, accessory work, goal times, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

25-20-15-10 reps of:
Burpees
Pull-ups
Handstand Walk for meters

2 Rounds for time of:
25 Deadlifts 205/145
25 Toes-to-bar

5 Rounds for time of:
50 Double-unders
10 Push Jerks, 135/95

*Rest 5 minutes between workouts.

4 Rounds for time of:
400m run
4 Hang Squat Cleans, 185/135
4 Push Jerks, 185/135

For time:
15 Ring Muscle-ups
1500m Row
15 Ring Muscle-ups

5 Rounds for time of:
15 GHD sit-ups
15 Kettlebell Swings, 70/53

*Rest 5 minutes between workouts.

For time:
800m run
30 Clean & Jerks, 115/75
10 Rope Climbs, 15 ft.
800m run
25 Clean & Jerks, 115/75
8 Rope Climbs, 15 ft.
800m run
20 Clean & Jerks, 115/75
6 Rope Climbs, 15 ft.
800m run

21-15-9 reps for time of:
Front Squats, 115/75
Burpees, Bar-facing

*Rest 5 minutes between workouts.

CrossFit Linchpin Test 7
4 Rounds:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

21-15-9 reps for time of:
Chest-to-bar Pull-ups
Handstand Push-ups
Pistols

Amrap 7 minutes of:
15/10 Calories, Rowing
10 Bench Press, 135/95

*Rest 5 minutes between workouts.