Monster Mash

Linchpin Test 9
5 Rounds:
50 ft Handstand Walk
5 Squat Cleans 225/155
3 Rounds for time of:

2 Rounds of "Cindy"
6 Hang Power Snatch 135/95

For time:
40 Burpees
40 Toes-to-bar

*Rest 5 minutes between workouts

3 Rounds for time of:
800m run
8 Deadlifts 365/255

21-15-9 reps of:
Overhead Squat 115/80
*5 Ring MU's after each round

For time:
30/20 Calorie Row
30/20 Calorie Assault Bike

*Rest 5 minutes after each round

9-15-21 reps for time of:
Kettlebell Swing 53/35
Thruster 75/55
Pull-up

3 Rounds for time of:
25 GHD Sit-ups
25m Handstand Walk

5 Rounds for time of:
50 Double-unders
5 Squat Cleans 155/105

*Rest 5 minutes between workouts

21-15-9 reps for time of:
Deadlift 225/155
Wall Ball 20/14
Chest-to-bar Pull-ups

3 Rounds for time of:
15 Burpees, bar-facing
15 Shoulder to Overhead 135/95

4 Rounds for time of:
40 Air Squats
4 Rope Climbs, 15 ft

*Rest 5 minutes between workouts

5 Rounds for time of:
50 ft. Dumbbell Front Rack Lunge
12 Chest-to-bar Pull-ups

3 Rounds for time of:
400m Run
30 Dumbbell Box Step-ups 24"/20"

For time:
100 Dumbbell Bench Press
*20 Cals Assault Bike every break

*Rest 5 minutes between workouts
*Men use 50's & Women use 35's
*Programmed by Pure Fitness CrossFit  
@PureFitnessCrossFit