Monster Mash

4 Rounds for time of:
7 Clean & Jerks 135/95
7 Ring Muscle-ups

Linchpin Test 3
3 Rounds:
21 Wallballs 20/14
14 Handtsand Push-ups
7 Deadlifts 315/205

2 Rounds for time of:
400m Run
30 Toes-to-bar
20 Calories Rowing

*Rest 5 minutes between workouts
*Repeat from 01.18.2016 

3 Rounds for time of:
400m run
10 Overhead Squats, 135/95
1 Legless Rope Climb,15 ft.

5 Rounds for time of:
50 Double-unders
10 Power Snatch, 95/65
10 Pull-ups

4 Rounds for time of:
20 Air Squats
15 Push-ups, Hand-release
10 Ring Dips
5 Squat Cleans, 185/135

*Rest 5 minutes between workouts.

For time:
1 Mile run
75 Wall Ball Shots, 20/14
50 Burpees
25 Bar Muscle-ups

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

2 Rounds for time of:
15/10 Calories, Assault Bike
15 Hang Power Cleans, 135/95

*Rest 5 minutes between each.

9-15-21 reps for time of:
Burpee to target 6" above reach
Knees-to-elbows, strict

3 Rounds for time of:
50 Air Squats
25 Pull-ups
15 Push Jerks, 135/95

4 Rounds for time of:
21 Calories, Rowing
15 Push-ups, hand-release
9m Handstand Walk

*Rest 5 minutes between each

"Jackie"
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups

2 Rounds for time of:
20 Ring Dips
20 Overhead Squats, 95/65
20m Handstand Walk

9-6-3 reps for time of:
Power Clean, 185/135
Burpees, bar-facing (2x reps)

*Rest 5 minutes between workouts.