Monster Mash

3 Rounds for time of:
10 Dumbbell Power Snatch, R-arm
10 Dumbbell Power Snatch, L-arm
10 Chest-to-bar Pull-ups

21-15-9 reps of for time of:
Dumbbell Hang Squat Cleans
Burpees

5 Rounds for time of:
400m Run
100m Dumbbell Farmer's Carry
15 Dumbbell Floor Press

*You choose load.
*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...

5 Rounds for time of:
5 Squat Clean Thruster, 135/95
5 Bar Muscle-ups

21-15-9 reps for time of:
Dumbbell Burpee, 50's/35's
Strict Handstand Push-ups

3 Rounds for time of:
100 Double-unders
15 Box Jumps, 30"/24"
1 L-sit Rope Climb, 15 ft. 

*Rope climb begins seated on floor.
*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

5 Rounds for time of:
7 Dumbbell...

3 Rounds for time of:
1 Round of "DT"
1 Round of "Mary"

3 Rounds for time of:
50 V-ups
2:00 Plank Hold

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

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
15 Dumbbell Deadlifts, 50's/35's
12 Dumbbell Hang Power Cleans, 50's/35's
9 Dumbbell Push Jerks, 50's/35's
1 Round of "Mary"

Amrap 10 minutes of:
100m Run
5 Burpees
5m Handstand Walk
5 Ring Dips

10-8-6-4-2 reps of:
Power Clean, 185/135
(100 Single-unders after each set)

For time:
10 Back Squats, 225/155
20 Ring Muscle-ups
10 Back Squats, 225/155

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Amrap 10 minutes of:
100m Run
5 Burpees
5m Handstand Walk
5 Ring Dips

10 Rounds for time of:
10 Deadlifts, 135/95
10 Hand-release Push-ups

For time:
10 Thrusters, 135/95
800m Run
10 Thrusters, 135/95

3 Rounds for time of:
25 Pull-ups
15 Bench Press, 135/95

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

10 Rounds for time of:
12 Dumbbell Deadlifts, 50's/35's
10 Hand-release Push-ups

For time:
15 Dumbbell Thrusters, 50's/35's
800m Run