Monster Mash

For time:
50 ft R-arm KB OH Lunge, 53/35
50/35 Calories Air Bike
50 ft L-arm KB OH Lunge, 53/35

"Chelsea"
EMOM 30 min of:
5 Pull-ups
10 Push-ups
15 Air Squats

For time:
20 Power Cleans, 155/105
400m Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
50 ft R-arm DB OH Lunge, 50/35
50/35 Calories Air Bike
50 ft L-arm DB OH Lunge, 50/35

"Chelsea"
EMOM 30 min of:
5 Pull-ups
10 Push-ups
15 Air Squats

For time:
30 Dumbbell Power Cleans, 50's/35's
400m Run

*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...

3 Rounds for time of:
10 Clean & Jerks, 135/95
5m Handstand Walk

For time:
21 Deadlifts, 225/155
5m Handstand Walk
15 Deadlifts, 225/155
5m Handstand Walk
9 Deadlifts, 225/155
5m Handstand Walk

For time:
30 Hang Squat Cleans, 135/95
15m Handstand Walk

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
13 Dumbbell Clean & Jerks, 50's/35's
5m Handstand Walk

For time:
42 Dumbbell Deadlifts, 50's/35's
5m Handstand Walk
30 Dumbbell Deadlifts, 50's/35's
5m Handstand Walk
18 Dumbbell Deadlifts, 50's/35's
5m Handstand Walk

For time:
40 Dumbbell Hang Squat Cleans, 50's/35's
15m Handstand Walk

*Rest 5 minutes between workouts.

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

2 Rounds for time:
30 Med Ball Cleans, 20/14
15 Dumbbell Push Press, 50's/35's
15 Pull-ups

2 Rounds for time:
30 Wall Ball Shots, 20/14
15 Burpees
15 Pull-ups

2 Rounds for time of:
30 Kettlebell Swings, 53/35
15 Toes-to-bar
15/10 Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

2 Rounds for time:
30 Med Ball Cleans, 20/14
15 Dumbbell Push Press, 50's/35's
15 Pull-ups

2 Rounds for time of:
10 1-arm Dumbbell Thrusters, R-arm, 50/35
10 1-arm Dumbbell Thrusters, L-arm, 50/35
15 Burpees
15 Pull-ups

2 Rounds for time of:
30 Kettlebell Swings, 53/35
15 Toes-to-bar
15/10 Calories, Air Bike

*Rest 5 minutes between workouts.

*Want a 30-day free trial of...

12-9-6 reps for time of:
Power Clean, 155/105
Overhead Squat, 155/105

10 down to 1 reps, for time of:
L-sit Pull-ups
Strict Ring Dips

For time:
1200m Air Bike
500m Row
400m Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
18 Dumbbell Power Clean, 50's/35's
15 Dumbbell Overhead Squats, 50/35 (R)
15 Dumbbell Overhead Squats, 50/35 (L)

10 down to 1 reps, for time of:
L-sit Pull-ups
Strict Ring Dips

For time:
1200m Air Bike
500m Row
400m Run

*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,...

3 Rounds for time of:
21 Wallball Shots, 20/14
15 Pull-ups
9 Deadlifts, 225/155

5 Rounds for time of:
75 Double-unders
15 V-ups
5m Handstand Walk

10 Rounds for time of:
100m Run
50m Farmer's Carry, 50's/35's
7 Dumbbell Floor Press, 50's/35's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
21 Wallball Shots, 20/14
15 Pull-ups
21 Dumbbell Deadlifts, 50's/35's

5 Rounds for time of:
75 Double-unders
15 V-ups
5m Handstand Walk

10 Rounds for time of:
100m Run
50m Farmer's Carry, 50's/35's
7 Dumbbell Floor Press, 50's/35's

*Rest 5 minutes between workouts.

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