Monster Mash

EMOM 20 minutes of:
10 Burpees

For time:
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups

3 Rounds for time of:
2:00 Plank Hold
20 Strict Ring Dips
1:00 L-sit

*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 workouts, lifting programs, daily videos,...

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

3 Rounds for time of:
75 Double-unders
25 GHD Sit-ups
20 Dumbbell Push Press, 50's/35's

30-20-10 reps for time of:
Pull-ups
Hang Power Clean, 95/65
Calories, Rower

*Rest 5 minutes between workouts.
*Compare to 06.20.2022

Or, for a Dumbbell version...

For time:
55 Dumbbell Deadlifts, 50's/35's
35 Dumbbell Squats, 50's/35's
10 L-arm Dumbbell Squat Snatch, 50/35
10 R-arm Dumbbell Squat Snatch, 50/35

3 Rounds for time of:
75 Double-unders
25 GHD Sit-ups
20 Dumbbell Push Press, 50's/35's

30-20-10 reps...

Death by:
Thruster, 115/75

Death by:
Strict Pull-up

Death by:
Bar-facing Burpee

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Death by:
Dumbbell Thruster, 50's/35's

Death by:
Strict Pull-up

Death by:
Dumbbell-facing Burpee

*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 workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time of:
15m Handstand Walk
12 Deadlifts, 185/135
9 Hang Power Cleans, 185/135
6 Push Jerks, 185/135

21-15-9 reps for time of:
Pull-ups
Burpee

"Jerry"
For time:
1 Mile Run
2k Row
1 Mile Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
15m Handstand Walk
25 Dumbbell Deadlifts, 50's/35's
15 Dumbbell Hang Power Cleans, 50's/35's
10 Dumbbell Push Jerks, 50's/35's

21-15-9 reps for time of:
Pull-ups
Burpee

"Jerry"
For time:
1 Mile Run
2k Row
1 Mile Run

*Rest 5...

2 Rounds for time of:
800m Run
20 Back Squat, 55% of 1RM
10 Ring Muscle-ups

3 Rounds for time of: 
21 Wall Balls, 20/14 
15 Chest-to-bar Pull-ups 
9 Clean & Jerks, 135/95

AMRAP 6 minutes of:
6 Hang Squat Clean, 115/75
6 Burpee, bar-facing

*Rest 5 minutes between workouts.
*Compare to 01.07.2019


Or, for a Dumbbell version...

2 Rounds for time of:
800m Run
30 Dumbbell Squats, 50's/35's
10 Ring Muscle-ups

3 Rounds for time of: 
30 Air Squats
15 Chest-to-bar Pull-ups 
12 Dumbbell Clean &...