Monster Mash

For time:
800m Run
40 Clean & Jerks, 115/75
800m Run
40 Chest-to-bar Pull-ups
800m Run
40 Front Squats, 115/75
800m Run
40 Burpee Box Jump Overs, 24"/20"
800m Run


Or, for a Dumbbell version...

For time:
800m Run
40 DB Clean & Jerks, 50's/35's
800m Run
40 Chest-to-bar Pull-ups
800m Run
40 Dumbbell Squats, 50's/35's
800m Run
40 Burpee Box Jump Overs, 24"/20"
800m Run

*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,...

15 Rounds for time of:
10 Wallball Shots, 20/14
5 Strict Pull-ups

12 Rounds for time of:
2 Deadlifts, 70% 1RM
5 Strict Ring Dips

9 Rounds for time of:
6 Bench Press, bodyweight
18 second L-sit

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

15 Rounds for time of:
10 Wallball Shots, 20/14
5 Strict Pull-ups

12 Rounds for time of:
9 Dumbbell Deadlifts, 50's/35's
5 Strict Ring Dips

9 Rounds for time of:
8 DB Floor Press, 50's/35's
18 second L-sit

*Want a 30-day free trial...

3 Rounds for time of:
80 Single-unders
80m DB Farmer's Carry, 50's/35's
20 Clean & Jerks, 95/65

2 Rounds for time of:
25 Bar-facing Burpees
15 Front Squats, 185/135

For time:
15 Ring Muscle-ups
1.5 Mile Run
5 minute Plank Hold
15 Ring Muscle-ups

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

3 Rounds for time of:
80 Single-unders
80m DB Farmer's Carry, 50's/35's
20 Clean & Jerks, 95/65

2 Rounds for time of:
25 Dumbbell-facing Burpees
20 Dumbbell Squats, 50's/35's

For time:
15 Ring Muscle-ups
1.5 Mile Run

5 Rounds for time of:
10 Deadlifts, 225/155
5m Handstand Walk
10 Toes-to-bar

2014 CF Regionals, Event 7
For time:
64 Pull-ups
8 Overhead Squats, 205/135

3 Rounds for time:
90 Double-unders
30 Box Jumps, 24"/20"
30 Kettlebell Swings, 53/35

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

5 Rounds for time of:
20 Dumbbell Deadlifts, 225/155
5m Handstand Walk
10 Toes-to-bar

For time:
64 Pull-ups
32 Dumbbell Thrusters, 50's/35's

3 Rounds for time:
90 Double-unders
30 Box Jumps, 24"/20"
30 Dumbbell Swings, 50/35

*Rest 5 minutes between workouts.

EMOM 20 minutes of:
Min 1: 5 Clean & Jerks, 135/95
Min 2: 3 Rope Climbs, 15 ft.
Min 3: 230m Run
Min 4: Rest
Min 5: 5 Clean & Jerks, 155/105
Min 6: 3 Rope Climbs, 15 ft.
Min 7: 230m Run
Min 8: Rest
Min 9: 5 Clean & Jerks, 185/135
Min 10: 3 Rope Climbs, 15 ft.
Min 11: 230m Run
Min 12: Rest
Min 13: 5 Clean & Jerks, 205/145
Min 14: 3 Rope Climbs, 15 ft.
Min 15: 230m Run
Min 16: Rest
Min 17: 5 Clean & Jerks, 225/155
Min 18: 3 Rope...