Monster Mash

2 Rounds for time of:
6 Ring Muscle-ups
12 Thrusters, 115/75
15/10 Calories, bike

Linchpin Test 4
2 Rounds for time of:
18/12 Calorie Row
15 Thrusters, 95/65
12 Chest-to-bar Pull-ups

2 Rounds for time of:
20 Thrusters, 45/35
2 Rope Climbs, 15 ft.
200m Shuttle Run (100m x 2)

*Rest 5 minutes between workouts

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"SQT"
3 Rounds for time of:
10 Ground-to-Overhead, 95/65
200m Shuttle Sprint (50m x 4)

21-15-9 reps for time of:
Hang Squat Clean, 115/75
Toes-to-bar
Handstand Push-up

3 Rounds for time of:
400m run
3 Rounds of "Cindy"

*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, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

50-40-30-20-10 reps for time of:
Row, Calories
Handstand Walk, feet

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

*Rest 5 minutes between workouts

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21-15-9 reps for time of:
Dumbbell Thrusters, 50's/35's
Calories, Bike

7 Rounds for time of:
7 Power Cleans, 115/75
7 Chest-to-bar Pull-ups

3 Rounds for time of:
25 Burpees
1-minute Plank Hold

*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, 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:
1 Round of "Mary"
1 Round of "DT"

3 Rounds for time of:
50 Double-unders
15 Overhead Squats, 95/65

3 Rounds for time of:
200m Shuttle run (50x4)
10 Bar-facing Burpees

*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, no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!