Monster Mash

3 Rounds for time of:
100 Heavy Rope single-unders
15 Dumbbell Push Press, 50's/35's
10 Deadstop Deadlifts, 60% 1RM

5 Rounds for time of:
30 Wallball Shots, 20/14
1 L-sit Rope Climb, 15 ft.

For time:
25 Bar-facing Burpees
25/18 Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
100 Heavy Rope single-unders
15 Dumbbell Push Press, 50's/35's
30 Dumbbell Deadlifts, 50's/35's

5 Rounds for time of:
30 Wallball Shots, 20/14
1 L-sit Rope Climb, 15 ft.

For time:
25 Dumbbell-facing Burpees
25/18 Calories, Air Bike

*Rest 5 minutes between workouts.

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3 Round for time of:
12 Hang Power Cleans, 115/75
9 Thrusters, 115/75
6 Ring Muscle-ups

9 Rounds for time, or not:
12 Dumbbell Power Snatch, 50/35
100m Run
8 Box Jumps, 24"/20"
6 Toes-to-bar

For time:
100m Dumbbell Farmer's Carry, 50's/35's
1000m Air Bike
100m Dumbbell Farmer's Carry, 50's/35's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Round for time of:
12 Dumbbell Hang Power Cleans, 50's/35's
9 Dumbbell Thrusters, 50's/35's
6 Ring Muscle-ups

9 Rounds for time, or not:
12 Dumbbell Power Snatch, 50/35
100m Run
8 Box Jumps, 24"/20"
6 Toes-to-bar

For time:
100m Dumbbell Farmer's Carry, 50's/35's
1000m Air Bike
100m Dumbbell Farmer's Carry, 50's/35's

*Rest 5 minutes between workouts.

*Want...

REST DAY!
Get out of the gym.

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10-8-6-4-2 reps for time of:
Dumbbell Clean & Jerks, 50's/35's
Burpees

For time:
400m Run
15 Back Squats, 225/155
400m Run
12 Back Squats, 225/155
400m Run
9 Back Squats, 225/155

For time:
55 Strict Chest-to-bar Chin-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

10-8-6-4-2 reps for time of:
Dumbbell Clean & Jerks, 50's/35's
Burpees

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

For time:
55 Strict Chest-to-bar Chin-ups

*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,...

3-6-9-12 reps for time of:
Front Squats, 185/135
Bar Muscle-ups

"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-ups
9 Air Squats

3 Rounds for time of:
100 Unbroken Double-unders
10m Unbroken Handstand Walk

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

5 Rounds for time of:
12 Dumbbell Squats, 50's/35's
6 Bar Muscle-ups

Max rounds in 3 minutes of:
3 Dumbbell Power Cleans, 50's/35's
6 Push-ups
9 Air Squats

3 Rounds for time of:
100 Unbroken Double-unders
10m Unbroken Handstand Walk

*Rest 5 minutes...