Monster Mash

15-12-9 reps for time of:
Deadlift, 275/185
Box Jump, 24"/20"

5 Rounds for time of:
20 Sec. L-sit
10 Strict Deficit HSPU, 4"/2"

50-40-30-20-10 reps for time:
Wallball Shots, 20/14
Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
40 Dumbbell Deadlifts, 50's/35's
15 Box Jump, 24"/20"
30 Dumbbell Deadlifts, 50's/35's
12 Box Jump, 24"/20"
20 Dumbbell Deadlifts, 50's/35's
9 Box Jump, 24"/20"

5 Rounds for time of:
20 Sec. L-sit
10 Strict Deficit HSPU, 4"/2"

50-40-30-20-10 reps for time:
Wallball Shots, 20/14
Calories, Air Bike

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options,...

For time:
9 Squat Snatch, 135/95
15 Thrusters, 135/95
21 Clean & Jerks, 135/95

For time:
800m Run
15 Ring Muscle-ups
800m Run
15 Bar Muscle-ups
800m Run
15 Pullups, strict
800m Run

3 Rounds for time of:
20 Toes-to-bar
20 Burpees

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
12 DB Squat Snatch R, 50/35
12 DB Squat Snatch L, 50/35
20 Dumbbell Thrusters, 50's/35's
25 Dumbbell Clean & Jerks, 50's/35's

For time:
800m Run
15 Ring Muscle-ups
800m Run
15 Bar Muscle-ups
800m Run
15 Pullups, strict
800m Run

3 Rounds for time of:
20 Toes-to-bar
20 Burpees

*Rest 5 minutes between workouts

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3 Rounds for time of:
100 Double-unders
100m Farmer's Carry, 50's/35's
10m Handstand Walk

For time:
40m Front Rack Lunge, 115/75
Immediately into...
21-15-9 reps of:
Push Press, 115/75
Pull-ups

For time:
400m Run
30 Deadlifts, 185/135
20/15 Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
100 Double-unders
100m Farmer's Carry, 50's/35's
10m Handstand Walk

For time:
40m DB Front Rack Lunge, 50's/35's
Immediately into...
21-15-9 reps of:
Dumbbell Push Press, 50's/35's
Pull-ups

For time:
400m Run
50 Dumbbell Deadlifts, 50's/35's
20/15 Calories, Air Bike

*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...

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

5 Rounds for time of:
25m Walking Lunge
5 Bar Muscle-ups

Strict "J.T"
21-15-9 reps for time of:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

4 Rounds for time of:
10 DB Power Cleans, 50's/35's
10 DB Squats, 50's/35's
10 DB Shoulder to OH, 50's/35's

5 Rounds for time of:
25m Walking Lunge
5 Bar Muscle-ups

Strict "J.T"
21-15-9 reps for time of:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get...

9-8-7-6-5 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up

5 Rounds for time of:
50 Doube-unders
10 Burpee Box Jump Overs, 24"/20"

21-15-9 reps for time of:
Hang Power Snatch, 75/55
Calories, Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

5 Rounds for time of:
9 Dumbbell Clusters, 50's/35's
7 L-sit Pull-up

5 Rounds for time of:
50 Doube-unders
10 Burpee Box Jump Overs, 24"/20"

20-15-10 reps for time of:
DB Hang Power Snatch, 50/35
Calories, Bike

*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,...