Monster Mash

21-15-9 reps for time of:
Handstand Push-ups, strict
Clean & Jerk, 115/75

3 Rounds for time of:
35 Wall Ball Shots, 20/14
7 Bar Muscle-ups

3 Rounds for time of:
100 Double-unders
1-minute Plank Hold
30-second L-sit

*Rest 5 minutes between workouts


Dumbbell Version…

21-15-9 reps for time of:
Handstand Push-ups, strict
Dumbbell Clean & Jerk, 50's/35's

3 Rounds for time of:
50 Jumping Air Squats
7 Bar Muscle-ups

3 Rounds for time of:
100 Double-unders
1-minute Plank Hold
30-second L-sit

*Rest 5 minutes between workouts

*Want...

"Diane"
21-15-9 reps for time of:
Deadlift, 225/155
Handstand Push-ups

9-12-15 reps for time of:
Hang Squat Snatch, 115/75
Chest-to-bar Pull-ups

3 Rounds for time of:
400m run
15 Bar-facing Burpees

*Rest 5 minutes between workouts

3 Rounds for time of:
15m Handstand Walk
15 V-ups
15 Kettlebell Swings, 70/53

Linchpin Test 2
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans, 135/95
20 box jumps, 24”/20”

5 Rounds for time of:
50 Double-unders
10 Push Press, 95/65

*Rest 5 minutes between workouts

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For time:
1 Mile Run
50 Bar-facing Burpees
30 Clean & Jerks, 185/135
10 Rope Climbs, 15 ft.
1 Mile Run
25 Bar-facing Burpees
15 Clean & Jerks, 185/135
5 Rope Climbs, 15 ft.

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Linchpin Test 1
For time:
400m run
Fran, 75/55
400m run
Fran, 75/55
400m run

3 Rounds for time of:
10 Deadlifts, 245/165
10 Bar-facing Burpees

21-15-9 reps for time of:
Ring Dips
Knees-to-elbows

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get full access to workouts that can be done in a gym or at home, warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided...